Ever since I was a kid, I always wanted an impressive chest.  I would
see professional wrestlers or the occasional Tarzan movie and think to
myself, "Man... I wish I looked like that".  I started weight training
at 16 years old, but it wasn't until I was in my early 20s that my chest
started to have a more muscular appearance.  It took about 5 years of
consistent training for my chest to go from being "unimpressive" to
being "enviable".  Now, at 43 years old, muscle maturity has taken over
and things have really become interesting. The trick to improving the
muscularity in the chest is variety.

So in this
article, I have compiled a series of routines that I've followed over
the years to improve the quality and appearance of my chest. 

Each routine is designed for a 1-2 month run.  Start with "Workout
#1" and gradually progress through each workout as the months pass,
so... for example, you'll do:

• Workout #1 - January & February
  
• Workout #2 - March & April
  
• Workout #3 - May & June
  
• Workout #4 - July & August
  

... and if you like, you can repeat any of the previous workouts again in subsequent months after completing "Workout #4".

You want to use a pyramiding technique, where you gradually increase the weight for each set.  So, for example:

• Set #1 = 135 lbs.
  
• Set #2 = 155 lbs.
  
• Set #3 = 185 lbs.
  
• Set #4 = 210 lbs.
  

The
weight you use, and increments between weight increases will vary,
depending on your muscle maturity and workout experience.  You want to
increase the weight by at least 10 lbs. between sets.

When
selecting the weight for your exercise, you want to choose a weight
where the repetition (reps.) ranges (listed below) will allow you reach
to the maximum target number while maintaining good form.  You should be
reaching momentary muscular failure near the final rep.  You should
also feel an intense burn in the muscle within 3 reps of your final
repetition.  If you can do 12 reps, for example, and you still have
energy to do a few more reps, then increase the weight by 5-10 lbs. for
your next set.

As always, consult a physician prior to beginning
any exercise program, and with this chest routine, it is very helpful to
have a spotter (especially when lifting heavier weight).

Ok, let's get started!

Workout #1:Density & Thickness

The
focus of this workout is improve the thickness and density of your
pectoralis major.  We start with incline bench, which targets the
clavicular head of the pectoralis major.  This is usually the weakest
part of the chest, so we target it first get the most work out of it.

• Incline Bench: 4 sets, 8-12 reps.
  
  
• Decline Bench: 4 sets,  8-12 reps.
  
• Flat Bench: 4 sets, 6-12 reps.
  
  
• Cable Crossovers: 4 sets, 8-12 reps.
  

Workout #2: Endurance, Stamina & Striations

This
phase of the workout routine will help build your endurance, and
overtime (and with low enough bodyfat levels) will produce striations
(lines) in your chest muscles when you flex them hard.

• Perfect Pushups (or use pushup bars): 3 sets, http://www.podarco.com/fitness/content/view/63/88/#failure (NOTE: Do this exercise EVERY MORNING when you wake up)
  

• Pec Deck: 4 sets, 15-20 repetions
  
• Flat Bench (Strip set): 145-125-105-85-65-45 lbs, http://www.podarco.com/fitness/content/view/63/88/#failure
  
  
  
  • "Repping
    to failure" basically means to keep lifting the weight until it's
    impossible to continue (i.e. the muscle no longer wants to contract).
    
    
    
    
    

    My friend Steve doing flat bench in my home gym

    
    
    During
    a strip set, your spotter removes some of the weight immediately after
    you've completed the last repetition, allowing you to continue with
    lighter weight. This fatigues the muscle enormously. The important thing
    to remember is to move the weight slowly. Since it's lighter, it's
    easier to move. So to get the maximum benefit out of it, your form must
    be perfect, and the movement of the weight should be slow and
    controlled.
    
    For a strip set, an example would be to do:
    
    12 reps for the first set,
    10 reps for the second set,
    6 reps for the third set,
    6 reps for the fourth set,
    8 reps for the fifth set,
    and 10 reps for the final set.
    
    
    
  
  
• Perfect Pushups: 3 sets, http://www.podarco.com/fitness/content/view/63/88/#failure
  

Workout #3: Strength & Power

Everyone
wants to have a strong bench, so this workout focuses and improving the
number of reps you can achieve near your one rep max.  In this routine,
you do one rep of about 80% of the weight you can lift on your max rep,
wait a few seconds, then do another rep.  You repeat this 10 times,
shortening the time between sets each workout.  The tatils of this
program are listed below:

• Perfect Pushups: 2 sets, 20 reps (warm up)
  
• Flat Bench: 80% of 1 rep max weight, 1 rep (rest 60 seconds between sets, repeat 10 times)
  
  
  
  
  
  • This
    is a progressive exercise where you will do 80% of the weight for your
    max lift. For example, if your 1 rep max is 245 lbs., you'll do 225 lbs.
    for one rep, rest for 60 seconds, and repeat for 10 total sets.  Each
    workout you'll decrease the amount of rest time between sets until
    you're down to 15 seconds reset between sets.  At the end of your first
    month (presuming you do this workout once per week), you should notice
    an improvement in the amount you're able to lift, and the number of reps
    you can perform during a normal 8-12 repetion set.
    
    1st workout = 60 second rest between sets
    2nd workout = 45 second rest between sets
    3rd workout = 30 second rest between sets
    4th workout = 15 second rest between sets
    
    After
    your 4th workout, start again with the rest intervals from the "1st
    workout" (ie. 60 seconds) and progress through the 4 week routine again,
    but this time you should be able to increase the weight you use by
    10-15% with no problem, as your new 1 rep max weight will be higher.
    
    
    
  
  
• Cable Crossovers: 4 sets, 6-10 reps.
  

Workout #4: Detail & Shape

And
finally, this phase of the workout focuses on the shape of the
pectorals.  Using dumbbells helps to engage the stabilizing and
assisting muscles of the shoulders and arms.  This gives the entire
region a much more balanced and asthetically appealing look.  I chose
this workout routine because all the guys at the gym who had good
looking chests all did some form of dumbbell exercise.  So, for a year, I
did exclusively dumbbell work for my chest.  By the time the year was
over, not only did my chest look MUCH better, but my pectoral-deltoid
tie-in (the region between the chest and shoulders) was much fuller and
better developed.  Another added benefit was strength.  I found I was
able to control the barbell much better on my heavier lifts.

• Incline Dumbbell Bench: 3 sets, 12-15 reps.
  
  
• Decline Dumbbell Bench: 3 sets,  12-15 reps.
  
• Flat Dumbbell Bench: 3 sets, 12-15 reps.
  
  
• Incline Cable Crossovers: 2 sets, 15-20 reps.
  
• Flat Cable Crossovers: 2 sets, 15-20 reps.
  

So
there you have it.  8 months of chest exercises.  Try it for yourself
and let me know how it works for you.  If you take before/after photos,
mailto:abdominator@skippypodar.netThis e-mail address is being protected from spam bots, you need JavaScript enabled to view it
and I'll feature you as a "Workout Success Story" on my site!