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Stephen Mass has connected with numerous athletes in his competitions and knows what it takes to maximize the potential of the chest.
Even if you're hitting the gym not for competition, chest workouts still make you stand out, and with Stephen Mass's guidance, you'll hit every aspect of chest training, ensuring the most balanced development.
Guidance for men's chest workout with Supersets includes:
You can preview through this Video.
In-depth guide to chest workouts
3 sets, 8-12 repetitions
3 sets, 8-12 repetitions
Utilize the Leverage Chest Press
3 sets, 10-12 repetitions
3 sets, 10-12 repetitions
Perform the Decline Dumbbell Bench Press
3 sets, 10-12 repetitions, maintaining full ROM in the final set
Engage in Cable Crossover
3 sets, 10-12 repetitions, maintaining full ROM in the final set
3 sets, 10-12 repetitions (Perform 2 rounds alternately each set: light, moderate, heavy, moderate, light)
Don't forget to supplement with Protein after each chest workout. If you're unsure about which product to buy, you can consider the products listed below.
Detailed techniques to grasp
Incline Dumbbell Press With Incline Dumbbell Fly
You'll begin with a Superset inclined to target the upper chest. Aim for repetitions in the range of 8-12 and avoid going to failure. After each set, transition immediately to the Fly exercise without rest.
The combination of these two exercises will make your upper chest area tighten up. Performing this upper chest exercise will build a layer of muscle near the collarbone, requiring some time to perfect the technique.
When using dumbbells, you can maintain a 45-degree angle with the dumbbell pair if desired. This helps build a stronger muscle sensation. Just focus on each repetition, and avoid letting the dumbbells touch at the top of the movement.
Leverage Chest Press With Pec-Deck
This exercise, also known as the hammer press, provides a safer alternative to traditional chest presses with a barbell.
You won't have to worry about stabilizing the weights or fear of them dropping (or jokingly, 'crushing you') as before, so you can fully focus on pushing your body to its limits.
This Superset focuses on the middle chest and engages larger muscle groups. You'll definitely feel it when performing.
In this Superset, you're starting with a Compound exercise followed immediately by an isolation one. This will overload the muscles, causing micro-tears that are then filled with blood, leading to stronger development.
Pay attention to control during execution to avoid injuries.
Perform Decline Dumbbell Press With Cable Cross-Over
When performing the Incline Bench Press, proper form is crucial. You must keep your chest and shoulders tight to ensure the chest muscles are primarily engaged, especially when using cables as they can easily cause your body to rotate.
Maintain a slow and controlled execution speed, going to failure in the final set.
After completing 3 Supersets for the upper, middle, and lower chest, you've covered all angles for your chest. You've given it everything it needs to grow.
Supplement with Lateral Raise for extra sets.
The goal of this workout program is to help you achieve a V-shaped chest. So, before finishing, add one more set of Lateral Raises. Alternate between light, moderate, and heavy weights continuously. And you've completed your chest workout.
Posted by: Tùng Nguyễn
Keywords: Chest workout guide for men to maximize muscle growth with Supersets by Stephen Mass
