2.3 Chest Workout

chest workout (1)

Chest Workout by James Cummins

This is a complete chest workout with a variety of different exercises and angles employed for maximum chest activation.

This workout utilizes high reps with relatively low rest intervals making it ideal for both losing fat and building muscle. This workout should take less than 45 mins to complete.


  • Bench Press
  • Incline Bench Press
  • Flat Dumbbell Press
  • Incline Dumbbell Fly

Workout Circuit:

  1. Set 1 – Bench Press – 10 reps – Tempo: 3,0,1,0
  2. Rest for 90 seconds
  3. Set 2 – Bench Press – 10 reps – Tempo: 3,0,1,0
  4. Rest for 90 seconds
  5. Set 3 – Bench Press – 10 reps – Tempo: 3,0,1,0
  6. Rest for 90 seconds
  7. Set 4 – Bench Press – 10 reps – Tempo: 3,0,1,0
  8. Rest for 90 seconds
  9. Set 1 – Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  10. Rest for 90 seconds
  11. Set 2 – Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  12. Rest for 90 seconds
  13. Set 3 – Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  14. Rest for 90 seconds
  15. Set 4 –  Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  16. Rest for 90 seconds
  17. Set 1 – Flat Dumbbell Press – 12 reps – Tempo: 2,0,1,0
  18. Rest for 90 seconds
  19. Set 2 – Flat Dumbbell Press – 12 reps – Tempo: 2,0,1,0
  20. Rest for 90 seconds
  21. Set 3 – Flat Dumbbell Press – 12 reps – Tempo: 2,0,1,0
  22. Rest for 90 seconds
  23. Set 1 – Incline Dumbbell Fly – 15 reps – Tempo: 2,0,1,0
  24. Rest for 75 seconds
  25. Set 2 – Incline Dumbbell Fly – 15 reps – Tempo: 2,0,1,0
  26. Rest for 75 seconds
  27. Set 3 – Incline Dumbbell Fly – 15 reps – Tempo: 2,0,1,0
  28. Rest for 75 seconds


The Efit app guides you through all exercises as laid out by our expert professional trainers, recording your entire workout as you progress.

Tempos & Tutorials:
Each exercise comes with its own tempo and video tutorial to help you make your workout as efficient as possible. Please remember that it’s not all about the weight you’re lifting – form and tempo are just as important. Select a starting weight that is challenging but allows you to follow the prescribed tempo while maintaining proper form.

How it Works:

Once you have purchased a program that suits your ability, all you need to do is go to the ‘TRAINER SCREEN’ and select your workout.


For a more detailed tutorial and an overview of the additional features on the Efit App, please read our in-depth tutorial. http://total-efit.com/efit-app-trainer-section-how-it-works/

Find more of these interesting workout programs from the pros on the Efit App.                       https://appsto.re/ie/d39C5.i

Chest Training – Three Top Tips for Tip-Top Pecs by Matt Kelly

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Monday – ‘International Chest Day’….Apparently…. But who am I to argue? So I bring you three top tips for tip-top pecs:

1) Pressing isn’t always the answer. Flyes and dips are far better for thickening the pecs. The pectoral fibers run horizontally so flyes are a superior way of lengthening and shortening the fibers. Pressing is an important part as the loads are invariably larger, but flyes (and dips depending on your ability level) train the muscle through a far different anatomical function and greater range of motion

2) Manipulation of tempo is an incredibly under utilized tool. Pausing in the bottom position of dips, flyes and presses allows for a very specific and strong contraction. Slow concentric (the way up) reps really allow for a good blow flow, squeeze and burn – Take 2 full seconds to press your dumbbells! Vary your training to stop your body adapting!

3) Sacrifice load for squeeze. Pressing 40’s is all well and good, but if your goal is to grow you MUST ensure you’re not just moving a weight from A to B – Consider the anatomical function of the muscle you are training and ‘squeeze it like it owes you money!’ You must be goal-specific; growth and strength are not necessarily the best goals to pair!

Here are some of my favorite ‘pec activators’ – exercises that stimulate the proper use of the pecs for growth:

-Paused Incline DB Press
-Paused Dips
-45 Degree Incline Flyes with an external rotation in the bottom position
-Supine cable Flyes (Lying on a bench)
-Guillotine Press
-Low to High Cable Flyes
-Dumbbell presses – rotating the dumbbells inwards at the top so the pinky fingers face in

Try these to mix it up!



Matt Kelly – Personal trainer




Get more of these interesting articles and plenty of workout programs from pros on the Efit App.