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Bodypart Workouts

Knockout Chest

Do your pecs lack punch? Pummel them into prime fighting condition with this heavyweight workout.

If your chest isn’t full, rounded and strong as you want it to be, lean in for some corner instruction. Could it be that your current workouts are a lot like a boxer skipping rope? It’s a nice warm-up, but it’s not nearly enough to get you ring ready. To prepare for the main event, you need to go toe-to-toe with top-flight sparring partners, the ones who won’t let you get away with a lazy jab or a catcher strategy.

Consider this workout your pectoral sparring partner. It’s loaded with combinations and counterpunches to improve your chest from top to bottom, leading off with three presses that target your upper, middle and lower pecs, and finishing with two body-weight moves that will leave you spent and on the canvas, gasping for breath. The good news is, unlike a pugilist, that’s not such a bad place to be after a training session, because it tells you one thing — in the fight for a bigger chest, that kind of determination is sure to secure victory.

Flat-Bench Barbell Press

None

Sets: 5

Reps: 15, 12, 10, 8, 6

Incline Dumbbell Press

None

Sets: 4

Reps: 10, 8, 6, 5

Decline Dumbbell Press

None

Sets: 3

Reps: 10, 8, 6

Parallel-Bar Dip

None

As you rep, make sure your torso is angled forward so you target the pecs better.)

Sets: 2

Reps: To failure

Superset with

Push-Up

None

Sets: 2

Reps: To failure