Monday today, or any other day of the week, your chest workout will not be successful until you have maximized your chest pump.

Author: Roger Lockridge

The fuller your post-workout, the better, and this applies to the upper beams, the lower ones and everything that is located in the middle. In addition to the feeling of completeness that the muscle pump gives, you get maximum filling of each muscle abdomen with blood, which carries the nutrients necessary for recovery and growth to the fibers.

We have compiled a workout that will give you the best pectoral muscles in your life. Before doing this, be sure to eat well, take a quality pre-workout complex and get ready for an iron onslaught!

Muscle pump chest workout

Reduction of dumbbells on a bench with a positive slope

Start with for the pectoral muscles. This will allow you to warm up and stretch the muscle fibers at the beginning of the session, so that there is more room for the subsequent blood flow in the later stages of the workout. Using an incline bench helps target the upper chest, but you need to be very careful with technique to exclude the shoulders and traps from the movement.

As you lower the bar at the beginning of each rep, try to stretch the muscles at the bottom of the trajectory thoroughly. At the top point, bring your hands together and squeeze the muscles with all your might. Remember, if you don’t feel the stretch and contraction of the pectoral muscles, the rep will not count. If this requires a reduction in operating weight, go ahead. Do 4 sets of 15 reps.

Dumbbell press on a bench with a slight incline

The routing has prepared and stretched the chest muscles, so it’s time to direct blood flows into them with a press on a bench with a slight incline. To force an unprecedented pumping, we need a lot of work. This means that you will have to do more sets and reps than usual. Be careful when choosing a working weight. Use lighter dumbbells if needed.

The incline of the bench is slightly reduced in this exercise, allowing you to target the upper and middle pectoralis muscles. Dumbbells give you more freedom than a barbell and allow you to increase your range of motion. Take advantage of this by keeping your arms as low as possible. Raise the dumbbells above your chest in the upper phase of the movement, but do not let them touch. Do 3 sets of 12-15 reps. Force yourself to do high reps to induce more blood to flow into your chest muscles.

Lower block hand information

Remember, mediocre pumping is not the goal of your workout, so you need to create as much tension in the pectoral muscles as possible. The information will help you stay in a fixed range of motion and keep your muscles under pressure throughout each set.

Since you’ve already done two incline bench exercises, it’s time to go flat and put more pressure on your lower chest. Get a good stretch on each rep as you lower the arms, then squeeze your muscles as you raise your arms. Additionally squeeze your chest muscles between 3 sets of 15 reps to increase blood flow.

Weighted Dips

After free weights and cable machines, it’s a good idea to switch to bodyweight work. This is a great way to recruit more muscle fibers and get the benefits of the pumping you’ve already achieved. Dips are a very effective movement not only for the chest but also for the triceps, so push yourself to failure on all three sets.

The load on the chest muscles will be maximum if you do not fully extend the elbows at the top of the repetition point. For this workout we suggest weighted push-ups, but you can start with your own weight or even a gravitron (counterweight). When you can do more than 20 bodyweight push-ups, add weight with a gym belt or a weighted vest.

Superset: Crossover on the upper blocks and push-ups from the floor with raised legs

You have stretched, worked your chest muscles and pumped them up with blood. It’s time for the big finale. You will do it all again, adding multiple sets for an even more intense pump!

The crossover on the upper blocks works on the lower chest, stretches the fibers and opens up new voids for blood flow. Dumbbell push-ups shift the focus to the upper pectoral muscles and channel even more blood into them.

Finish your workout with 5 sets of 20 reps per exercise. Even though this is the end of the session, do each repetition cleanly. This will increase your chances that after you leave the gym, when recovery begins, the outrageous pectoral pump will turn into muscle growth!

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