Train big. Get huge. Blow up your pecs on chest day.

Are you ready to train with the intensity of a pro bodybuilder? Welcome to Train Big With Fred Smalls – where Fred “Biggie” Smalls gives you a complete breakdown of how to destroy your muscles and come out of the gym one step closer to having the physique of a pro bodybuilder. In this episode Fred will go through his entire chest day workout routine – showing you his exact workout and giving you essential pro tips along the way. This isn’t just a lifting montage set to bad ass heavy music… this is a full out breakdown of his routine. Get ready to get big with the video above!

Chest development is key for bodybuilders, powerlifters, and everyday gym-goers looking to boost their physique and overall confidence. With so many exercises out there to get a  great chest, it is important to prioritize the demand of your chest muscles to increase muscular size and strength.


Your chest is made up of four individual muscles that are crucial for development and movement of your shoulder. The pec major is in charge of flexion, extension, and rotation of your arms. The pec minor acts as a stabilizer for your scapula, otherwise known as the shoulder blade. Two smaller muscles, the subclavius and serratus anterior act as pulling muscles. The subclavius pulls down your clavicle and the serratus anterior allows for the shoulder blade to move around the body.

Fred “Biggie” Smalls is a former pro bodybuilder who has competed around the world. He has placed in the top three in events like the Arnold Classic Asia and Vancouver Pro, and is a 3-time Arnold Classic best poser. He is now a personal trainer, nutritional consultant, and contest prep coach who works with people to help them stay healthy and fit. His workout routines and tips are great for people to reach their goals.

This chest workout from Smalls is a great way to emphasis all areas of your chest for a great pump to see growth and development. Consisting of four exercises, each works for your benefit to really give you a great workout and emphasis both strength and physique. These helpful tips will get your chest huge for a great boost in overall muscle growth and confidence.


The Workout

Incline Bench Press

An alternative to the traditional bench press, the incline bench press will have the angle set at 45-degrees. As a great compound movement, this will allow you to move more weight and overload the muscle, really targeting the upper chest. To avoid injury, retract your shoulder blades, place your hands slightly further than shoulder-width apart, and control your movement.

How to: Set the bench at an incline of around 45 degrees. The higher the incline, the greater you rely on your shoulders. Set your hips back and plant your feet firmly on the ground. Your grip can be whatever is comfortable but shoulder-width apart is a good start. Lift the bar and with a controlled motion, lower to your chest. Push the weight up, extending your arms as you do, and repeat for your desired number of reps.

Incline Flyes

This isolation exercise is great when used with a pronated grip (palms away from your body), in order to really stretch the pectoral muscle. Pushing your thumbs up as you return to the starting position also works for muscle activation. Reps can range anywhere from 10 to 15 and a 3-4 second negative hold is advised for further growth.

How to: Using a neutral grip on the dumbbells, lay back into the incline with your feet planted on the ground. When ready, raise the dumbbells together so they lock out at the top. Gently lower each respective dumbbell parallel to the ground as you retract your shoulder blades and lock your elbows. Reverse the movement back to the starting position and repeat.

Flat Dumbbell Flyes

It is important to be flat on your back without any arching or space between your back and the bench. This is to reduce the risk of injury and unwanted strain. Pushing your thumbs up will help with better contraction and a 3-5 second hold on the stretch portion will promote growth. Be sure to keep your arms stationary throughout the movement and only move at the shoulder joint.

How to: Very similar to the incline fly, this exercise will start with you on your back. With the weights locked out at the top, gently lower your arms laterally to both sides, really feeling the stretch in your pecs. Bring the weights back to the starting position and repeat for your desired number of reps.

Bench Press

One of the three big powerlifting exercises, this is a staple in many chest workouts. By retracting your shoulder blades, you will protect your shoulders from injury and elevate your sternum. An elevated sternum means a greater stretch at the bottom for range of motion. It is important to have controlled movements with this exercise.

How to: Lying on your back under the bar, position yourself in a comfortable position with your grip at around shoulder-width apart. Unrack the bar and gently lower to your chest. After you touch your chest, drive through your feet, which are planted on the ground, and push the bar back up to the starting position. Maintain good form and repeat for your desired number of reps.

Wrap Up

Your chest and overall development is crucial for your growth as a bodybuilder, powerlifter, or just someone looking to get stronger and more defined. Through many great workouts, all of your chest building goals can be achieved and this chest workout from Fred Smalls is one great way to get started. With helpful hints and tips from this former pro, you will be well on your way to seeing all of the benefits this chest workout has to offer.

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*Images courtesy of Envato

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