Chest Exercises to Bulk OR Tone

Focus Muscles: Chest

Arnold’s philosophy was that if he performed chest exercises and stayed focused on them, his entire body would be stronger for it.

Point being that men and women want two different looks. Gender specific concerns are real when one's looking at performing chest exercises. Choose your path below:

Bulking Goal: Add more weight and perform more sets with less repetitions.

Toning Goal: Choose moderate weight and perform more repetitions.

1. TUBING CHEST PRESS---great for the newly conditioned and the athletic. You find the appropriate tension for you by the tubing’s color coding. Accentuate the range of motion.

2. WIDE ARMED PUSH-UPS (on wall, ball, or floor) Great to do anywhere, even in a hotel room. Work all the upper body muscles and specifically the chest. Place your hands wide and fingers 3 o’clock and 9 o’clock.

3. Final exercise is a superset:

a. CHEST FLY with dumbbells and BENCH PRESS with a barbell. Using dumbbells evens out strength in imbalanced muscles. Have to use stabilizing muscles.

b. Notice the knee lift on his chest press to engage the core more and build intensity to the already intense movement.

c. Even if you have just the dumbbells at your home, you can superset the chest flys with the wide armed pushups.