Only 3 exercises… but do not underestimate it. Just do it, and you’ll see what I mean.
Set 1: Bench Press – 10 Sets of 15 reps
Preform the bench press with normal or wide grip for 10 sets of 15. Try to keep rest time under 45 seconds if you can. If the weight is too high, stack it, and finish the set, then after you finish, you can lower the weight for the next time.
Set 2: Incline Dumbbell Bench Press – 5 Sets of 12 reps
When you push up, focus on your chest. The mind-body connection is real, and I don’t want you to workout your arms here. Also, a good tip is to keep your pinkies pointed out a little bit so your hands are at an angle, where your thumbs are closer to your chest. This will isolate your chest more.
Set 3: Cable Crossovers – 5 Sets of 15 reps
Try to pick a lower weight to start out on (your chest will probably be very pumped by this point). Then gradually raise the weight until the last set you are giving it your all, and are very close, or at failure. Another tip: feel free to cross your arms fully, where you are doing an X motion with your arms. This will really hit your chest hard, but don’t do this if you can’t finish the 15.
And that’s it men. Send me your reactions and results. And as always, stay tuned for more. Fry your muscle!