The Best Chest Workout In The Universe

So guys last week I promised you the multiverses’ best chest workout and today now finally here it is!
But first a little background …

The thing is, not all exercises are created the same, ditto for workouts, and that goes especially for chest workouts.

If you just want to slap on some muscle mass pell mell, any old how and place, there’s many pec routines that are quite effective and will do that for you.

But I would not usually recommend this approach, because it might just end up adding a lot of muscle mass to your rib cage, but in all the wrong places.

The results can be a droopy, booby, typical bodybuilder look, where it seems they forgot the bra at home, even though there’s zip fat on them pecs.
So totally lean and yet kind of with “moobs” (man-boobs) anyways …

But for those who prefer a sharp, top-model kind of look, with nice and flat, square and wide pectorals, there’s a better way…
Introducing…

The Best Chest Workout for Good Looking Pecs

If you’re like me you want to not only add mass, but also achieve the right shape and look!

Because believe it or not, this isn’t so much about genetics we’re talking here.
No, the type of exercise used has a much greater impact on molding those slabs of armor the ladies so like to rest their heads on!

There is one exercise in particular that will create just that really cool look … if done exactly right.
I call them “Arnie Flys”, since he basically invented or at least perfected this one.

They are just one part of the best chest workout in the universe, and here you can see them done by the chest master:

Let’s see what the Austrian Oak has to say on them for getting wide and flat pecs:

“They stretch the rib cage and build the outer pectorals. They’re one of my favorite exercises and have had the best effect on my pectoral muscles, causing them to grow wide and low, with a lot of definition … Doing a fly is like hugging a large tree. (Editor’s Note: or a Big Fat Italian Mama … scusa amica mia! ) You make a wide circle with the dumbells.
A lot of the guys do it with the weight so close to the pecs that it becomes a pressing movement. Be sure to get a full stretch by lowering the dumbells as far as possible on each repetition … I rarely see anybody using the correct form. But people I’ve taught to do it the right way have developed incredibly huge pecs. One of them is Franko Columbu.”

And here’s the Best Chest Workout, incorporating Arnie Flys in an especially effective way:

A Killer Chest Routine: the “Repeat Tri-Set”

Some call this double tri-sets because it’s not 3 exercises but rather only two: exercise 1, followed by exercise two, and then you repeat the first exercise once more.
So it’s like 1, 2, 1, instead od 1, 2, 3.

Or in this example you do Arnie Flys, Incline Press, Arnie Flys.

The advantages are that you

• Emphasize the most important exercise –the Arnie Flys–
• Get an incredible pump with this set-up, and
• Avoid heavy pressing, which will spare your shoulders.

And the dynamic stretch incorporated into the flys will do two things at once: it will help flatten out the pecs, and also it’s great for shoulder health.

So here’s the best chest workout notation:

1.Arnie Flys, 3-5 x 10-15 reps, 1010 tempo, 10 seconds rest
2.Incline Dumbell Presses, 3-5 x 15-20 reps, 1010, 10 seconds rest
3.Arnie Flys, 3-5 x 8-10 reps, 1010 tempo, 120 seconds rest.

And this is how to read it:
You grab an adjustable flat-to-incline bench and a pair of dumbells, approximately 10-15% of your Bench press max each. So if you bench 100 kg for one max rep, you choose in between 10-15 kg each dumbell.

Then you do 10-15 reps on the Arnie Flys with the bench set on flat, take a 10 second-breather, adjust the bench to a 45° incline, pump out 15-20 reps on the incline presses, re-position the bench to flat in 10 seconds and squeeze out another 8-10 reps or so, this time again on the Arnie Flys.
That’s one Repeat Tri-Set.

Now it’s 2 minutes rest and repeat another 2-4 times, for a total of 3-5 sets.
The tempo on 1010 simply means 1 second up, 1 second down, so fairly fast but smooth and controlled.

Here’s the Table:

Repeat Tri-Set	Sets	Reps	Tempo	Rest Interval
Arnie Flys	3-5	10-15	1010	10 seconds
Dumbell Incline Presses	3-5	15-20	1010	10 seconds
Arnie Flys	3-5	8-10	1010	120 seconds

A note on the Arnie Flys: I like to hold the stretch at the very bottom of the movement on the last rep of a set for about 5 seconds.

The arms/elbows should be at about a 30° flexion, and that angle should remain locked!

So I hope that’s understandable here, otherwise I’m planning on maybe shooting a video demonstrating the whole repeat tri-set for you guys…
…fast forward…

And here it is:
The Best Chest Workout Video

This exercise and workout are incredible at shaping attractive pecs for you, while keeping the shoulders in top shape, avoiding all associated side effects of heavy pressing, especially heavy benching.

It’s designed to flatten out and widen your chest (the flys), it’s emphasizing the upper pecs with the incline presses, and it incorporates a pre-fatigue effect:

The triceps are involved in just about every chest movement … not this one. That means by the time you get to the incline presses the triceps are still fresh and will take your pectorals for a ride: to totally smoke them!

And then you finish up with a repeat of the flys and those pecs are fried!

Yet another advantage of this best chest workout is that you can easily do it even in a very busy gym: all you need is an adjustable bench and one pair of dumbells! Then you’re all set for the whole routine.

It’s the only thing I do for chest work now, it’s that good!

It worked for Arnie, it worked for Franco Columbu, and it worked for me …

I now have the nice, flat and square pecs, too!

OK, I hope you guys like this best chest workout of them all, please let me know your thoughts and your experience with it, especially how it improves the shape of your “Front”.

See y’all in a bit!

Mark

6 Comments

• Srdjan P - Bloom to Fit says:

  April 10, 2011 at 8:54 PM

  Nice post, Mark. Arnold always knew what he was doing!

  My chest has always been my favorite body part. I’ve used a very similar workout routine. I found my greatest results when I increased my time under tension. A 5/5 cadence was what worked best for me.

  Thanks for sharing!

  Reply
  • Mark says:

    April 10, 2011 at 9:05 PM

    Thanks Srdjan !;-)

    Arnie is my main hero, he truly is the greatest: physique-wise and more than anything in the mind.
    He always emphasizes a positive mind/attitude/character, and he really, REALLY knows the meaning of Focus.
    He’s the man !;-)
    Anytime I watch anything at all with Arnold I’m immediately and incredibly motivated … it’s GREAT !;-)

    Yeah the 5×5 is really good, I think Arnie actually go that from HIS hero, Reg Park back then …
    And yeah, it’s unbelievable how much he knew his stuff, more instinctively/intuitively than scientifically maybe, and yet he was usually right on the money!
    Awsome !;-)

    Thanks,

    Mark

    Reply
• prentice byrd says:

  August 30, 2011 at 7:31 AM

  im a big fan of flies. i to feel the effects and positive results from the flies. the only difference is i prefer the machine so that its in a more controled motion. i usually put a lot of weight so that i can really feel the burn between and around the edges of my inner and outter chest area. and my only other difference is i do more of a break down method.. my sets are 15, 12,10,8 ,6 while increasing weight 10lbs each time. what are your thoughts on this method?

  Reply
  • Mark says:

    September 3, 2011 at 12:40 PM

    Hey there,

    it’s a good method, basically akin to Arnie’s 8,8,6,6,6 Method of bodybuilding. I like it and I use it sometimes. Only the last set is a momentary rm set, so definitely bodybuilding here vs athletic training, but if that’s what you’re after it’s safe and effective!

    The on thing I would not do on an exercise like flys though is use high intensities: it’s just not an exercise made for heavy weights, I would reserve those for things like dips and incline presses etc.

    Please lemme know how it goes,

    Mark

    P.S.
    And thanks for the comment!

    Reply
• Yavor says:

  March 4, 2012 at 3:34 PM

  Hey man what about dips? They are great for chest width!

  Reply
  • Mark says:

    March 4, 2012 at 3:52 PM

    Hey Yavor,

    yeah dips are great, I use them for my athletes like for instance football goalies and Judoka.

    Mark

    Reply