The Vault RYSE & Grind

Chest Workout Routine

Listen if you need help with chest development!

Below Alex gives some tips on how to help engage your pectoral muscles and get the most out of each exercise!! There are a lot of small tweaks to each motion that can help take your workouts to the next level.


Exercise 1: Pre-Exhaust (Warmup) Cable flys: 3 Sets x 20 Reps
(Focus on perfect form- goal is to drive blood into the pec muscle- not push heavy weight)

Exercise 2: Dumbell Bench Press: 4 Sets x 10 Reps
(Squeeze hands and arms towards inward as you press up)

Incline Barbell Bench Press: 4 Sets x 10 Reps
(Slow, controlled movement on way down) (4th Set is Drop Set- reduction in weight right after 3rd set until failure)

Optional Burnout Sets- Cable or Machine Flys: 3 Sets x 20 Reps

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