Spend enough time in the gym, and you eventually learn that the road to a bigger, broader chest is about more than just doing heavy reps of barbell bench presses. You need to stress your pectorals in different ways and from different angles, and at different tempos too.
Do that, and you shock your chest into growth, especially if you’ve been training with more standard methods. And shocking your chest is the entire objective of this workout, dubbed the “Wild Chest Pump” by its creator, Cory Gregory. Better known as Cory G, Gregory is a veteran trainer, powerlifter, and bodybuilder, so he’s used to moving heavy weights.
He also knows the value of piling up tons of reps with lighter (but still challenging) resistances and a mix of ranges of motions. It’s a blend of pieces that’ll leave your chest screaming (and on the road to major muscle). “Volume combined with different angles and unique rep schemes is what changes the body,” he says.
Gregory’s chest workout can spice up any pec routine — but use it wisely. If you’re dealing with any shoulder or chest injuries, sit this one out until you’re healthy. And when you are ready to tackle Gregory’s routine, aim to do it once every other week or, at most, once a week if you’re a gym veteran. Whoever you are, take at least 10 minutes to warm up before you get into this, priming your shoulders and rotator cuffs in particular with a routine like this one.
Then jump into the action, and expect to be sore the next day. Expect your chest to be growing, too.
DIRECTIONS: Do the exercises in order, focusing on form. Make sure you have a spotter, too; you’ll be taking your chest to the limit in this workout, so you’ll want the help.
Do these two moves back to back. Do 3 sets, resting one minute between each set.
Wide-grip Deficit Pushup
Set up dumbbells so they’re slightly wider than shoulder-width apart, heads of the dumbbells parallel to each other. Place your hands on the dumbbells, so that your palms face each other, and get in pushup position. Lower your chest to within an inch from the floor, then press back up. That’s 1 rep; do 20.
Incline Dumbbell Bench Press