101 Workouts

#7-13 CHEST - Specialised Routines

more workouts to try:
#7) You can use this routine, which hits the upper chest hard, in combination with...
#8) ...this lower-chest programme. If you train chest twice per week, do #7 the first time and #8 the second. Or just rotate between them from workout t0 workout. Also, if you’re not familiar with a drop
set, here’s how it works: in your last set, complete the prescribed number of reps
(in these two cases, 10); then immediately drop the weight and do 5 or so more reps.
#9) If you’re all about moving more weight in your bench press, this no-frills routine is aimed squarely at strength.
#10) Up for the challenge? Using the Swiss ball, you can improve your balance and coordination as you improve your pecs.
#11) If you’d like a fast and simple workout, take advantage of the Smith Machine, which is perfect for pressing. On the “Smith Push-Up (feet up)” set the bar to about hip height, then place the tops of your feet on the bar and your hands on the floor. For the feet-down version, turn around, grasp the bar with both hands and get into push-up position with both feet on the floor.
#12) This high-rep routine will improve your muscle hardness.
#13) If your triceps often overpower your pecs, try pre-exhaust, where you hit your pectorals with an isolation move first (no direct arm involvement) followed by a compound move.