Killer Chest Circuit

If you’re looking to build an awesome looking chest, this pectoral workout routine will come in handy. In this post I’ll share with you a simple and powerful chest circuit that will “force” your pecs to grow.

Ready? Let’s get started.

Barbell Chest Press - Wide Grip

The first exercise that you’ll do is a barbell chest press. In this variation, you will use a wide grip, wider than shoulder width that is. The purpose of this variation is to focus your effort on the outer part of the chest muscles.

In this case, you will work on a horizontal bench to target the middle-lower parts of the pectoral muscle. Don’t worry, later you will be switching things up.

Chest Flies

This exercise can be done with either cables or dummbells. I prefer dumbbells myself, but it’s a personal decision and you can try both or even switch between the cables and dumbbells. What’s important in this exercise is to work symmetrically. Don’t let one arm go lower than the other on the opening movement and work with the same pace and path on the closing movement.

Chest flies provide a bigger range of motion than chest presses do simply because your arms are extended further. When you do flies, your arms are nearly straight while in presses they are bent at the elbow.

Incline Chest Press – Narrow Grip

The incline barbell chest press works the upper part of the pectoral muscle. It’s important to perform this variation to achieve a completely developed chest. The narrow grip works the inner part of the muscles.

Push ups

The 4th chest exercise in this circuit will be push-ups. The reason why I’m using this exercise as the last one is that I want you to work almost to failure. It’s much safer to do so with a bodyweight exercise than it is when you’re holding a barbell or dumbbells above your head.

The Chest Circuit Itself

1. Horizontal chest press, wide grip: 6 – 10 reps.
2. Chest flies: 6 – 10 reps.
3. Incline chest press, narrow grip: 6 – 10 reps.
4. Push – ups: Up to near failure.

Once you complete this circuit, you can rest for a moment and proceed to do another one. You can change things up a bit. For instance, you can do incline chest flies and switch between the narrow and wide grip on the chest presses.

What I like about this chest circuit are the following things:

1. It is an intense circuit and once which will help you build chest muscles fast.

2. It works the chest from multiple angles.

3. It trains the pectoral muscle in a variety of ways and movements.

Final Note and More ideas

This chest circuit should be done before any tricep exercises. I like doing tricep workouts after I’ve completed my chest session. This is because the triceps are supporting muscles of the pecs and you want them fresh when you work the chest. Once you finish the chest exercises, doing tricep isolation exercises will be more effective.

One note on the narrow grip: by narrow I mean at about shoulder width. Too narrow and you’ll be shifting the effort away from the pectoral muscle to the triceps.

That’s it. I hope you like this chest workout circuit. Try it during your next workout and see how you feel.