Daniel Ventura's Big Chest Workout

View Daniel Ventura's full 8-Week Body Transformation Plan

Warm Up

10 - 20 Minutes

Before you start the muscle workout it is important to warm up your body and get the blood flowing. Perform 10-20 minutes of steady-state cardio, e.g. running machine, cycling machine or the stair master.

 

1: Cable Lower Chest Raise

3 Sets / 15 Reps  / 60-120 Sec Rest

Perform a 2-second isometric hold at the peak contraction, then slowly bring down.

2: Dips + L-Sit

3 Sets / 10 Reps  / 60-120 Sec Rest

Perform a tricep dip followed by an L-Sit and hold for 2 seconds.


3: 2-Second Pause Chest Press

3 Sets / 10-20 Reps  / 60-120 Sec Rest

Perform a regular dumbbell chest press, however, perform a 2 second hold at the key areas of the movement, the top, middle and bottom.

4: Half Press Chest Press

3 Sets / 10-15 Reps  / 60-120 Sec Rest

Bounce up and down 5 times at the peak contraction of the press then fully extended.

5: Fused Closed Grip Chest Press

3 Sets / 10-15 Reps  / 60-120 Sec Rest

Concentrate on the eccentric movement of the rep, slowly bringing down the dumbbells for 4 seconds, then explode up.

6: Front Raises + Turns of the Wheel

3 Sets / Reps To Failure  / 60-120 Sec Rest

Perform 5 partial Front Raises followed by 5 Turns of The Wheel.