Gladiator Chest
Guys, do you want a chest that towers above that of your boys? Here is the workout for you.
The key to big pecs is not all about how massive your bench press is. It’s about form, variety, and intensity!
As you will see with most of my articles, the most important thing is the warm-up. How many guys have you talked to who have injured themselves or had a friend with an injury? Let’s do this right!
The secret I’m going to share with you today is what every big chested guy knows: It’s all about the arch! This is achieved by creating the space between your lower back and the bench. This way, you lead with the pec and not the front delt.
Now that you have the secret, let’s rock this workout!
Warm-up
Flat bench rotations
1st set / 20 reps (warm up weight)
2nd set / 20 reps (warm up weight)
Flat dumbbell press
1st set / 15 reps (pick a weight that will challenge you)
2nd set / 15 reps (go up 20 lbs)
3rd set / 12 reps (go up 10 lbs)
4th set / 10 reps (go up 10 lbs)
Incline bar press
1st set / 15 reps (pick a weight that will challenge you)
2nd set / 12 reps (go up 10 lbs)
3rd set / 10 reps (go up 20 lbs)
4th set / 10 reps (go up 20 lbs)
Flat dumbbell fly
1st set / 20 reps (pick a weight that will challenge you)
2nd set / 15 reps (go up 10 lbs)
3rd set / 15 reps (go up 10 lbs)
4th set / 10 reps (same weight)
Weighted bar dips
1st set / 20 reps (use your bodyweight)
2nd set / 15 reps (go up 25 lbs)
3rd set / 15 reps (go up 25 lbs)
4th set / 10 reps (same weight)
Ball push-ups
3 sets / Use your bodyweight to failure
That’s how it’s done! CHEST 101
About the Author: Scott Williams
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