Chest Workout, Get that massive Superhero chest with this killer workout routine

Chest Workout, Get that massive Superhero chest with this killer workout routine

Chest Workout

This chest workout will have your in SuperHero shape in no time at all.


If you your grew up like me you idealized the way SuperHeros like Batman and Superman looked. Standing either with their arms crossed or on their hips and their massive chest pushing out letting you know that they were here to take care of business. If you ever wanted to attain a chest of this stature then follow six week for a massive pec pump!

Equipment needed: Weight Bench, Barbells and Dumbbells , Weight Bench or Workout Step, and a HELL YEAH attitude!

Time needed: 30-40 minutes

Directions: This is a twice a week program I recommend Mondays and Fridays. Train your other muscle groups on the other days and make sure to take at least two days off from lifting a week. These are great days to do
Interval Workouts
The first day is shorter, which would be a good day to do some leg and back exercises to balance out your chest workout and release some extra testosterone.

Do each of the exercises as sets. Complete each stated set before moving on to the next exercise. Give your self no more than 30 seconds of rest between each set. Give your self a full minute of rest between each exercise.

Day One- Chest Workout

Warmup: 3-5 minute light cardio (jogging, row machine, or exercise bike)

Exercise 1: Plyometric Pushups

Get into a pushup position (feet together balanced on your toes, arms slightly more than shoulder width apart). Lower yourself until your chest is an inch or so off the floor. Explode as you push yourself up as your hands are off the floor and into the air. At your pinnacle clap your hands. Get your hands back underneath you and catch yourself as approach the floor. Use the momentum to begin the next rep.

Sets: 6

Reps: 6-8

Plyo pushup

Plyo pushup
Plyo Pushup

Exercise 2: Dumbbell Bench Press

Grab a pair of dumbbells, one in each hand. TIP: Pick a weight that is 80% of your max. You have 5 sets here and one more chest exercise. Lie down on a workout bench in a flat position. Explosively press the weight over your chest. At the top flex your chest muscles as you squeeze the grips of either the dumbbells. Use a 3 second count to lower the weights back down over your chest at shoulder level.

Sets: 5

Reps: 8-10

Dumbbell Bench Press
Dumbbell Bench Press

Exercise 3: Elevated Pushups

Keep your feet elevated on a bench, step, or box in a push up position. Take three seconds to lower your chest towards the floor. If these are too easy get someone to put a weight, chains, or wear a weighted vest. Make sure that your back doesn’t sag at any point.

Sets: 4

Reps: 10-12

Elevated Pushup

Weighted Pushup

Weighted Pushup

Cooldown: Spend 5 minutes after this chest workout doing some muscle focused stretches such as the one below.

Chest Stretches

Day Two- Chest Workout

TIP: This is an endurance and strengthening day you will get your pump on here and look buff at the end of this workout routine. I recommend putting a teaspoon of creatine in a Gatorade and drink it up 30 minutes to one hour before this chest workout.

Warmup: 3-5 minute light cardio

Exercise 1: Crossover Pushups

Get into a pushup position placing one hand on an aerobics step, medicine ball, or a large weight plate. If you are new to this style of pushup use a stable item such as a step or a weight plate. Do one pushup then quickly pass over the aerobics step, switching your hands so your other hand is on the floor. Do another pushup.TIP:Keep your elbows close to your side, not flaring out to help prevent shoulder injuries.

Sets 3:

Reps: 20-30

Crossover Pushup

Crossover pushup
Crossover Pushup 3

Exercise 2: Bench Press

Pick a weight that you can do 20-25 reps. We are going to get your pump on here. Grasp the barbell with an overhand grip. Your hands should be shoulder width apart. TIP:Squeeze your should blades together and arch your back. Lower the bar to your nipples. Drive your feet hard against the floor to help you get the bar back up.

Sets 3

Reps: 20-25

Bench Press
Bench Press 2

Exercise 3: Incline Dumbbell Press

On a workout bench adjust the bench and the seat to a 45 degree angle. Grab a pair of dumbbells and hold them to the sides of your chest. Press them straight over your head locking your wrist so they do not change as if your were doing this with a barbell. Do not let the weights touch each other at the top.

Sets: 2

Reps: 15-20

Exercise 4: Pushup

Do as many pushups at a time in as many sets until reach your goal of 100 total pushups. Rest as you need in-between sets. TIP: Use either pushup bars or a pair of hexagon dumbbells to get a few extra inches of depth in your push ups.

Sets: As many as it takes

Reps: 100


Cooldown: Chest Stretches. Spend some extra time doing other stretches here. Such as yoga’s downward facing dog. After this chest workout you’ll probably have exhausted your muscles.

Chest Workout
will get you the massive chest like those action figures your played with as a kid. Remember that this a 6 week program. So pace yourself the first couple of weeks.

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