Bodybuilder’s Ultimate Chest-Focused Push Workout
What do you expect from a YouTube channel named MattDoesFitness? If it's fitness content, then you're absolutely correct.
While Matt's channel has featured all sorts over the years — including calorie challenges, strength challenges, a peak into his home life, and plenty more eating content — he's returned to the classics with a chest workout.
As always, if you're trying a new workout, consult a PT first to ensure your form is spot on to reduce the risk of injury. And if you're aiming to push yourself, get a gym buddy to act as your spotter.
Flat dumbbell chest press
This exercise can also be done with a barbell, but using dumbbells allows for a greater range of motion.
- Lie flat on a bench with a dumbbell in each hand.
- Move your elbows outwards so they’re pointing away from your body.
- The dumbbells should be parallel to your biceps
- Push the dumbbells up and towards each other until your arms are straight, but not locked.
- Slowly lower the dumbbells.
Sets: 4
Reps: 7
Seated cuffed cable fly
- Set up a vertical bench in the centre of two cables.
- Attach the cables to your biceps on each arm.
- Begin with your arms raised out to your sides.
- Keep your arms straight while moving them to the front of your body until your hands can touch — focus on bringing the cuffs as close together as possible.
Sets: 4
Reps: 15
Plate loaded shoulder press
- Take a seat on the plate-loaded shoulder press machine.
- Grab a handle with each hand — your palms should be facing outwards.
- Drive your arms upwards until they’re straight above your head but don’t lock them.
- Slowly lower your arms to the starting position.
Sets: 4
Reps: 7
Seated dumbbell lateral raises
- Sit on a flat bench.
- Your back should be straight, and your feet should be firmly planted on the floor
- Hold a dumbbell in each hand with your palms facing your legs.
- Raise your arms while keeping them straight until they form a straight line with your shoulders.
- Slowly lower the dumbbells to your sides.
Sets: 4
Reps: 15
Lying dumbbell skull crusher
- Lie down on a flat bench.
- Grab a dumbbell in each hand and begin by holding them above your head with your palms facing each other
- While keeping your biceps in position, bend your arms at the elbows until the weights are by your head.
- Drive the weights back up until they’re above your head.
Sets: 4
Reps: 9
Cable triceps pushdown
- Put a flat bar attachment on the cable.
- The cable machine should be set up so that the attachment is at eye level.
- Grab the bar with an overhand grip.
- Pull the bar down until it’s roughly in line with your chest.
- While keeping your upper arms tucked into your body, use your lower arms to pull the bar down until your lower arms are straight.
Sets: 4
Reps: 16
Take Home Message
The push workout to end all push workouts — at least until your next session...
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