Many guys strive to get their chests bigger by dedicating long hours in the gym. Many of us cannot allow these long hours to work out everyday; I sure can’t. That’s why I started to research online and ask fitness trainers at the YMCA about shortening my workout time, but still getting the same results. Here’s the 30 minute chest workout I came up with, and it’s very effective.
Start the workout with some stretches to loosen up the joints; you may also want to do cardio before the workout if that’s what you prefer. Stretching is one of the most overlooked parts of working out. When done correctly, stretching can prevent injury and lengthen the muscles to get that lean look. Finish the warm up with around 10-30 pushups.
The first exercise is the dumbbell chest fly. This exercise will work the width of your pectorals. Perform this lift on a flat bench. The goal is to achieve 4 sets of 6-8 repetitions. Pick a heavy enough weight so that you can feel the burn at 6 reps and can barely push out those last two; this is the most important period of the lift for this is when the muscle grows. Throughout the entire workout, allow only about 45-second to a minute of rest time. I have found that most workout time comes from too much time resting in between sets.
Next comes the dumbbell chest press. The exercise works the outward size of the pectorals. This is also performed on a flat bench. Again, the goal is to achieve 4 sets of 6-8 repetitions. Tip: Always make sure you are drinking water and lightly stretching in between sets to keep hydrated and to loosen up your body so it doesn’t become stiff.
Then is the incline dumbbell chest fly. This lift works the same concept as the flat fly, but instead it works the width of your upper chest. This comes from the bench being at an incline. The goal as always is to get 4 sets of 6-8 reps, but this time the lift is harder and your muscles will be fatigued, so it is okay to lower the weight.
Lastly, comes the incline dumbbell chest press. Same goal as above for sets and reps. Do not slack off on this last lift and keep pushing hard.
After the lifting, for a cool down, do 2-3 sets of push ups. These push ups are optional but I have found that push ups after doing a hard chest workout works your body like nothing else. Whether or not you choose to do the push ups, always end the workout with some light stretching again. When done correctly this workout should take about 30-35 minutes. Important: If you don’t know how to perform these lifts make sure to Google the them or look up instructional videos on Youtube. Lifting incorrectly can tear a muscle just as easily as doing to much weight.
Reference:
- www.associatedcontent.com/article/5751514/working_out_more_reps_or_less_reps.html?cat
- www.associatedcontent.com/article/5728714/an_effective_way_to_burn_off_fat_fast.html?
