Flat Dumbbell Press:
Nathan opens up this chest workout with a flat dumbbell press. Set up a flat bench in front of the dumbbell rack. Grab a dumbbell in each hand. On top of your knees and lay back, kicking the dumbbells back so that they are in line with the mid part of your chest. Drive the weight up explosively towards the ceiling, once at the top, control the weight back down. Do 2-3 warm up sets of 15-20 reps. Increase weight each set and reduce reps as weight gets heavier reduce reps to 8-10 reps. Do working sets of 8-10 reps to failure. On the last set, back the weight off and do 2-3 seconds hold at the bottom of each rep.
Smith Machine Incline Press:
Next up, a smith machine incline press. Set up an incline bench on the second notch underneath the bar on a smith machine. You want to position the seat so that the bar is inline with the upper part of your chest. Start by lifting up on the bar and twisting it to disengage the safeties. Lower the weight down towards your chest, stopping about an inch before touching your chest. Drive the weight up explosively towards the ceiling and then control the weight back down towards your chest. Do 2-3 warm up sets to feel out the weight and then do 2 working sets to failure of 10 reps. On the last set, go to failure and then immediately drop the weight and perform as many reps as possible to failure and then drop the weight again and go to failure a 3rd time.
Plate Loaded Wide Chest Press:
Moving on to the next movement, a plate loaded with a wide chest press. This machine is great because it allows for a great stretch at the bottom of the press and brings the arms across your body as you press the weight away, providing a great chest contraction. Set the seat height so that the handles are inline with the lower part of your chest. Drive the weight away, and control the weight down, pause for 1-2 seconds at the bottom, getting a good stretch. Do 2-3 warm up sets of 10 reps, increasing weight each set. Do two working sets to failure and then do partial reps after failure to extend the set.
Seated Cable Flye:
This exercise isolates the chest and puts all of the focus on the chest and off of the triceps. Set up a 90 degree bench in front of a cable crossover machine. Set the cable handle height so that your arms are in line with the mid part of your chest. Do 1 feeler set, to determine what weight you need for this exercise and do 3 sets of 12 reps, taking each set to failure.
Body Weight Dips:
This last exercise is going to completely burn out your chest. The key in this exercise is staying in control the entire time. Start with arms straight, on the dip bars. Lower yourself down until your arms are at a 90 degree angle. Once at the bottom explode up and extend your arms, bringing you back up towards the ceiling. Repeat for 3 sets of as many reps as it takes you to get to failure.
Slightly round shoulders as you straighten arms to engage your lower pecs.