SAVE THE PLYO pushups and medicine ball throws for your “functional” workout. The first order of business is to sculpt some size  and shape into your chest. The best way to accomplish that is through old-fashioned freeweight presses and flyes. And this is exactly what you are getting with the following routine, designed by Jim Ryno who is a personal trainer and owner of Iron House, a luxury home gym design firm  in Alpine, NJ.(iron-house.co).

There’s nothing fancy here. Just tried-and-true exercises in hypertrophy-friendly rep ranges (8–12) and a press-flye superset finisher for good measure. “This combination of a multijoint and single-joint move will really force the muscles to respond,” says Ryno of the last two exercises in the workout. “The way I see it, great muscle symmetry is built around a nice, fully formed chest. That’s why I stuck to pure mass-gaining rep schemes and basic movements.You don’t need to get too clever to build bigger pecs. Hit your presses hard and balance that out with some isolation flye movements and you’re good to go.”

THE EXERCISES

EXERCISE 1
INCLINE BARBELL PRESS
You’ll need: Bench, Barbell
If you have an incline rack with an adjustable bench, Ryno suggests setting the angle to 15–20 degrees instead of the regular 45 degrees. The lower angle will de-emphasize the anterior deltoids, placing more stress on the pecs.
4sets / 8-12reps / 30-45 sec rest

Perform this exercise at lower than a 45-degree angle if you have access to an adjustable incline bench with rack.

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EXERCISE 2
DECLINE DUMBBELL BENCH PRESS
You’ll need: Bench, Dumbbells
The declined angle will enable you to use more weight than with flat and incline presses, so feel free to overload the muscles with the biggest dumbbells you can handle.
4 sets / 8-12 reps / 30-45 sec rest

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EXERCISE 3A
FLAT DUMBBELL PRESS
You’ll need: Bench, Dumbbells
Do not lock out your elbows at the top of the rep and do not feel as if you need to touch the dumbbells together. Stopping just short of full extension will keep constant tension on the chest.
3sets / 8-12reps / rest

Flat Bench Flye

EXERCISE 3B
FLAT BENCH FLYE
“Personally, I like to have people go superdeep on flyes and come only about a third of the way up,” trainer Jim Ryno says. “This keeps real isolation on the pecs. Back in the day, Arnold used to perform them in this fashion. Seemed to work for him.”
3sets / 8-12reps / 60 secrest

 

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