To trigger real growth in your body a workout doesn’t necessarily have to be complicated. In fact, sometimes keeping things simple is preferable as it allows you to focus all your effort on putting energy into your lifts, rather than worrying about which exercise is up next and how you’re supposed to be performing it.
This is the case even for very big muscle groups like the pecs. Hunter Labrada is a massive guy and when he shared his chest workout with Bodybuilding.com it only consisted of five moves.
What’s important though is that they be the right five moves. Here then are Hunter’s top exercises for building huge, powerful pecs.
Before Hunter starts his workout, he will always use a quick warm up and stretch, in particular focusing on the shoulders which will be placed under quite a lot of strain throughout the duration of this routine. Do the same: remember that it only takes a small rotator cuff injury to completely lose you your gains.
Incline Dumbbell Press
The incline dumbbell press is a press performed on an incline bench so that you’re slightly upright. This targets the upper pecs which is great for definition poking out from your collar. Meanwhile, using dumbbells actually engages more supportive muscles compared with the barbell and it forces you to use equal effort on both sides, encouraging plenty of symmetry.
While the bench press is an excellent compound move, it’s actually not the most effective way to train real definition in the pecs which is better accomplished with moves like this. Hunter performs three sets of twelve reps.
Incline Dumbbell Fly
It’s always great in any workout if you can keep the same equipment and the same spot for your next move. This reduces the time you spend in between sets and thus increases the intensity. Hunter follows his incline presses with incline flyes which are excellent for targeting the outer portion of the pecs. He uses four sets of twelve reps. He finds that using an incline bench takes some of the stress off of his anterior delts.
Next up, Hunter moves onto the classic bench press on a flat bench. Here he will often use the smith machine and up the weight considerably, going for three sets to failure.
Pec Deck Fly vs Dumbbell Pullover
This superset, performed for two sets of fifteen reps on each exercise is used to flush and pump the muscles now that the majority of the workout is out of the way. Keep your rest time to an absolute minimum and pump out these high rep sets quickly in order to send blood and oxygen to those muscles and to create some occlusion while you’re at it.
Notice how this workout ‘peaked’ with the bench press but then comes down at the end. This is a great way to reduce DOMs the next day and to really maximize the benefit of all that effort on those bigger compound moves.