Herculean Chest Workout

Written by Adam Dickinson


Who doesn’t want a bigger, more defined chest? That’s right, everyone wants Pecs that look like you’ve just stuck 2 big slabs of meat on. A well-constructed chest is one of the first things that people will notice in a vest at the gym or on the beach.

So how do you get that look? Well it isn’t going to be easy, you need to be constantly changing your Chest workouts and creating new stimulus to force your Pecs to repair and develop/grow.

So here is a tough workout to really stretch and tear those muscle fibres to the point where they have no choice but to get bigger and stronger.

We recommend 2 light(ish) warm up sets on the first exercise before you go into your working sets.

Exercise 1: 45 degree Incline Dumbell Press (Neutral Grip), Increase the weight after each set, 4 sets of 8 reps, 3010 tempo (3 count negative, no stop at the bottom, 1 count push up, no rest at the top), 75 seconds rest between each set.

Exercise 2: Decline Barbell Press, 4 sets of reducing reps (1st set = 25, 2nd = 20, 3rd = 15, 4th = 10), Increase the weight on each set so that you are failing around the last rep, 3010 tempo, 75 seconds rest.

Exercise 3: Flat Barbell or Dumbbell Press, 4 sets of 6-8 reps, 3110 tempo (3 down, 1 hold, 1 press, 0 hold), 75 seconds rest.

Exercise 4: Weighted/Bodyweight Dips 3 sets to failure, 3010 Tempo, 75 seconds rest.

Exercise 5: Machine/Dumbbell Flyes, 3 sets of 15 reps, 2020 Tempo. These could be performed in a superset with Exercise 4, i.e. do your dips and then go straight in to Flyes before 75 seconds rest.

Now we wouldn’t recommend this workout to people just starting out on their physique / fitness journey. But if you want Pecs that will make you feel like Hercules, try this workout. You’ll have the chest of a Greek Warrior in no time.