We continue on with our series of videos featuring BPI Sports athlete and IFBB Pro, Steven Cao, with his fuller chest workout.
In this video, Steven takes us through one of his typical bulking chest workouts and provides tips and tricks on how he builds a bigger, fuller chest.
Give the workout a try for yourself during your next chest workout.
Steven Cao's Chest Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Incline Bench Press | 4-6 | 8-12 |
| 2. Machine Incline Press | 4 | 6-10 |
| 3a. Dumbbell Incline Fly | 4 | 8-12 |
| 3b. Bodyweight Dips | 4 | 8-10 |
| 4a. Cable Fly | 3 | 12-15 |
| 4b. Push Up | 3 | Failure |
Start off the workout by performing 2-3 warm up sets of dumbbell incline presses.
Steven likes to focus on the upper chest during his chest workouts. His theory is that if you have a large upper chest, the chest as a whole will appear bigger. And since the upper chest is a lagging part on many lifters, he recommends starting off chest workouts with a couple upper focused chest exercises.
For most of his workouts, he likes to determine the exercise selection on that training day based on how he feels. He’s found that this helps keep him motivated and injury free.
After the incline movements, you’ll move on to performing some fly and bodyweight supersets. These exercise pairings will help isolate the chest and also burn the pecs out with a higher volume approach.
0 Comments