Back To Basics Workout: Chest Day

Back To Basics Workout: Chest Day

Published by Doc on Aug 12th 2019

Barbell Bench Press
5 Sets of 12 Rest: 60s

Barbell Reverse Grip Incline Bench
5 Sets of 12 Rest: 60s

Floor Press
3 Sets of 20 Rest: 60s

Cable Decline Chest Fly
5 Sets of 12 Rest: 60s

Dumbbell Incline Fly
2 Sets of 12 Rest: 60

Barbell Close Grip BenchPress
5 Sets of 12 Rest: 0s
SUPERSET
Pinch Press With 10# Plate
5 Sets @ 30s Time Under Tension

O'Hearn Press
5 Sets of 12 Rest: 60s

Monday.  International Chest Day! If you can't beat 'em, join 'em, I guess!

This routine is pretty straight forward here.  Do it just like this for about 3-4 weeks before doing some alternate moves.  This will attack chest and just enough of your triceps so that they won't be hurting in a couple of days for ARM DAY.


I use the Reverse Grip on Incline to activate 30% more muscle fibers in the upper pecs.  Don't EVEN attempt heavy weights.  And ALWAYS grab a spotter to help you lift the bar up and in position.

Floor Press can be done on the Smith Machine, Power Racks or with Dumbbells on the floor.  I actually use a Chest Press Machine on the outside of the grips.  I like to keep my elbows and forearm at a 90-degree angle at the bottom.

Cable Decline Fly can be done standing and aiming the handles at an angle towards the ground. And I

I do barbell close grip with medium to heavy weight.  Then immediately sit up, grab the 10# plate at my feet and squeeze it between my hands and push out and almost up a touch, pushing out another inch or two further than your natural stopping point.  Flare the elbows out, parallel to the ground and squeeze the upper pecs and middle pecs and NEVER drop that tension!

O'Hearn Presses can be seen HERE

The Alternates:

Switch it up after a few weeks for about 2-3 more weeks in a row by changing the first two exercises to dumbbells.  Yes, even the reverse grip.

Cable Decline Flies can be changed to Scissors

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