4 Moves to Strong and Sculpted Pecs

When people think of looking ripped, they obviously think of having a six-pack, but the abs will only look their best if you have a pair of big and sculpted pecs above them. Training the chest is just as important if you want a complete physique. You can train chest on Monday like most people do or any other day of the week, but give this routine a try when you do so you create your own bigger, stronger, and well-developed chest.

You will notice that the exercises have RPE, which is Rate of Perceived Exertion. In other words, on a scale of 1-10, the numbers following RPE are how difficult the set should be. The last set of all exercises should be a 10, effort, meaning you gave all you had without sacrificing form. It will be okay if you miss it by a rep or even two, but if you are off more than that either way, make a note to change the weight you use next time.

Also, the example sets below the RPE levels are just those, examples. You should not try to use those weights unless that is actually your strength level. You may be weaker, you may be stronger, and either is okay. Your effort determines the success of the workout, not the numbers on the plates you use.

1. Upper Pecs - Incline Barbell Bench Press

The upper chest can never get enough attention, so we will start at the top and work down. Starting with a barbell movement allows you to place more volume on the chest when you’re at the strongest. The goal is five sets of five reps here with the effort being a little greater each set. The last set should be the one you reach failure on, and there should be a spotter assisting you so you can maximize safety. Pause at the bottom of the movement so you can eliminate momentum and make the pecs work harder. Rest for two minutes between sets. 5 sets of 5 reps

RPE – 6, 7, 8, 9, 10
Example Sets
135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 5

2. Upper Pecs/Isolation - Low Incline Dumbbell Flye

Now that the pecs have been fatigued, you’re going to make each side work on their own. Set an adjustable bench on a lower position than you did the incline barbell press so you can use a different angle to train the pecs. You should get as deep of a stretch as you safely can before lifting the weights back up to the top. Squeeze the pecs hard at the top, but don’t let the dumbbells touch. You should also keep your elbows at the same position throughout the rep. If they bend too much, you’ll recruit the biceps. Rest for 90 seconds between sets. 3 sets of 8 reps

RPE – 6. 8, 10
Example Sets
30s x 8, 40s x 8, 50s x 8

3. Lower Pecs - Weighted Dip

After two upper chest-focused movements, we can move down to the lower pecs. Dips are a great way to target the lower chest because you can lean forward with your bodyweight. You can also use a dip belt with weight or a weighted vest to increase resistance if your bodyweight isn’t enough on its own. You should lower yourself to get a good stretch and pause briefly before pushing yourself back up. Don’t lockout the elbows because you will then shift the focus to the triceps even more than they will already be working. If you don’t have access to a dip station, you can do decline bench press instead. Just make sure a spotter is there to help you if needed. Rest for 90 seconds between sets. 3 sets of 10 reps

RPE – 8, 9, 10
Example Sets
Bodyweight x 10, Bodyweight + 25 x 10, Bodyweight + 50 x 10

4. Overall Pecs – Pushups

The final exercise is the simplest of them all because you can do it anywhere. Your goal now should be to achieve the most reps possible without breaking form. You shouldn’t be speeding through the reps, but don’t worry about pauses or lockouts at this point. Once you reach failure, rest for 60 seconds and then do more. If you truly went to failure on the first set, then you won’t be able to get as many on the second set. Two sets of this should be all you need. This will conclude the workout.

RPE – 10 ,10
Example Sets
Bodyweight x 40 reps, Bodyweight x 25 reps

Other Tips for More Defined Pecs

In between sets, don’t be afraid to stretch and flex the chest so you can pump even more blood into the area. As Arnold Schwarzenegger once said, an unflexed muscle is like an unpolished jewel. You don’t have to spend several minutes admiring yourself in a mirror, but don’t be afraid to contract them while waiting for your next set.

Perform this workout every five to seven days on its own or before another pushing muscle group like shoulders or triceps. Within six weeks, you should notice changes that you can be proud of as long as you eat properly and give your best effort to the workouts.

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