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Best Aesthetic Chest Workout

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Want to have an aesthetic chest? Here is the best workut to help you achieve your goal!

Every guy that’s ever hoisted a weight has had one primary goal in mind: building a bigger, stronger, upper body. What’s the most eye-catching part of that great torso? The chest, of course! A thick and sculpted chest is aesthetically pleasing as well as functional. Why is chest day everyone’s favorite training day? Simple: who does not want an aesthetic chest that grabs the attention of the opposite sex, and makes your friends envious?Creating your aesthetic chest takes a combination of the right exercises and willingness to put in the required work. A strong, powerful chest that looks good from every angle takes precise training, rest, and consistent nutrition. Well-developed pecs pop at the top, middle, and bottom and have clean, well-defined separation. Building a thick upper chest, in particular, will give the impression of serious size and strength.

 

Training Plan:

Week 1-3

 Day                       Exercise                                   Sets                Reps                           Rest          

  1                           Barbell Bench Press            3                       6,8,8,10,10              60-90 seconds between sets

  1                           Dumbbell Incline Press     2                       8,8,10,10                  60-90 seconds between sets

  1                           Dips                                            2                       to failure                  60-90 seconds between sets  

  1                           Push-ups                                 1-2                    to failure                  60-90 seconds between sets

 

  2                           Decline Barbell Press       2                      8,8,10,10                    60-90 seconds between sets

  2                           Dumbbell Fly                       2                       15-20 each                60-90 seconds between sets

  2                           Dumbbell pullover            1-2                  10,10,12                      60-90 seconds between sets  

  2                           Push-ups                               1-2                   to failure                    60-90 seconds between sets

   

 Week 4-6

Day                         Exercise                                    Sets                Reps                           Rest          

  1                            Decline Dumbbell Press     2                     6,8,8,10                      60-90 seconds between sets

  1                            Dumbbell Pullover               2                     10,12,12,10               60-90 seconds between sets

  1                            Cable Fly                                   2                     15-20 each                60-90 seconds between sets  

  1                            Clap Push-up                          1                      to failure                   60-90 seconds between sets

 

  2                            Dumbbell Bench Press     3                       8,8,10,10,12               60-90 seconds between sets

  2                            Barbell Incline Press         2                       8,10,10,12                   60-90 seconds between sets

  2                            Dumbbell Fly                        2                       15-20 each                  60-90 seconds between sets  

  2                            Dips                                          2                        to failure                     60-90 seconds between sets

 

 dips mo        

Week 7-9

Day                         Exercise                                     Sets                Reps                           Rest          

  1                           Dumbbell Bench Press          3                     6,8,10,8,6                  60-90 seconds between sets

  1                           Dumbbell Decline Press       2                     8,10,10,8                    60-90 seconds between sets

  1                           Dumbbell Fly                             1                     15-20 each                60-90 seconds between sets  

  1                           Wide-Grip Push-up                 2                     to failure                    60-90 seconds between sets

  

  2                           Barbell Incline Press             2                     6,8,10,8                       60-90 seconds between sets

  2                           Dumbbell Pullover                2                      12,10,10,12               60-90 seconds between sets

  2                           Cable Fly                                    2                      15-20 each                 60-90 seconds between sets  

  2                           Dips                                              1                      to failure                    60-90 seconds between sets

                                         

Week 10-12

Day                         Exercise                                    Sets                Reps                           Rest          

  1                           Dumbbell Incline Press       2                      6,8,10,8                     60-90 seconds between sets

  1                           Dumbbell Pullover                2                      8,10,10,8                  60-90 seconds between sets

  1                           Dumbbell Fly                           1                      15-20 each               60-90 seconds between sets  

  1                           Dips                                              2                      to failure                  60-90 seconds between sets

 

  2                           Barbell Bench Press             3                      6,8,10,8,8                 60-90 seconds between sets

  2                           Barbell Decline Press          2                       8,10,10,8                  60-90 seconds between sets

  2                           Weighted Dips                        2                      15-20 each                60-90 seconds between sets  

  2                           Push-up with pause            1                       to failure                   60-90 seconds between sets  

                               at the bottom    

                                

Training Guidelines for maximum aesthetic results

  1. Nutrition: One of the main keys to building an aesthetic chest is nutrition. Consume 0.8 or more grams of protein daily. Focus on getting this from sources such as lean beef, fatty fishes like salmon and tuna, chicken, lean pork, and turkey. Add in protein from plant sources like nuts and different varieties of legumes. Top it all off with whey protein from 2% milk and casein protein from regular fat cottage cheese. Make sure to eat lots of fresh vegetables, particularly those that are high in iron. Stick with fruits that have a low glycemic index. Avoid fried and heavily processed foods.

  2. Rest: Sleep eight hours every night and allow 72 hours of recovery between chest workouts.

  3. Supplementation: Use supplements including creatine monohydrate and BCAA’s as needed to tweak size and definition.

  4. Warm up: Perform two sets of barbell bench press with a light weight for 10 to 15 reps at the beginning of each session.

  5. Intensity: Add weight as the reps decrease; shoot for a strong pump rather than trying to push maximum poundage.

  6. Technique: Maintain strict form with every rep of each exercise, and do not add weight until this is possible.

  7. Conditioning: Use High-Intensity Interval Training (HIIT) three times per week for 15 to 30 minutes each session. Do this on off days to blast away body fat and create those clean, aesthetic, lines.

 

 

 The training plan above is designed to progress with intensity as you move from one three-week micro cycle to the next. It also includes variations to break through plateaus and provide the consistent muscle stimulation to help you build a chest worthy of attention.

Jeff Redekopp

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1 comment

  • Comment Link Anonymous %PM, %10 %978 %2019 %17:%Jan posted by Anonymous

    Why don't sets and reps match up?
    Example:
    sets - 3 reps - x,x,x,x,x Shouldn't it be sets -3, reps x,x,x ?

    Report

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