💪 Chest Day Workout: Build a Chiselled Chest with Gary Lockwood

Looking to build a defined chest, stronger back, and increase overall upper body symmetry? This chest day workout is built around compound, and isolation moves using plate loaded machines instead of bench exercises, chest cables, and dumbbells to build muscle chest definition from every angle. 

In our most recent workout video, we walk you through a complete chest day that blends with smart machine exercises and cable chest workout strategies, great for men and women aiming to develop their shoulder chest muscles, pumping chest, and lats. 

1. Decline Plate-Loaded Chest Press

If you want to protect your shoulders while getting a serious pumping chest, start with the decline plate-loaded chest press. Unlike the traditional chest bench press, this movement reduces pressure on the front deltoids, safeguarding your shoulder joint. It targets the lower part of your pecs, helping to build that sweeping muscle chest look. 

As a warmup, aim for 12-16 reps of a light weight, and gradually increase the weight for 3 sets of 10. 

2. Incline Chest Press

Next, work on the upper pecs with the incline chest press. This is a foundational move for developing the top portion of the chest, adding fullness and height to your pecs. Perfect for pectoral development, it also translates well into functional pushing strength. Likewise for the previous exercise, aim for 3 sets of 10, gradually increasing the weight as you go.  

3. Cable Fly

Cables are your best friend for chest isolation. The cable fly is excellent for shaping and defining the inner chest. Imagine hugging a tree—that’s the motion you want to replicate. It's a go-to for creating an intense exercise chest tightness that leads to growth. 

4. Pec Deck Machine  

Another great isolation exercise is the pec deck. This machine keeps the movement fixed, making it ideal for beginners and those focused on perfecting form. It's a key part of a solid bench press exercises alternative and compliments your chest back exercises routine. 

5. Dumbbell Flys (Light Weight Focus)

Wrap up your workout with dumbbell flys, emphasising lighter weights and strict control. This finisher enhances the stretch and contraction in your pecs, increasing blood flow and giving you that final pumping chest sensation. 

Bonus Tip: Don’t Skip Chest-Back Supersets

Pair your chest back day with supersets like bench presses followed by rows. This approach balances your front and back physique and enhances overall performance. Consult a bench exercise chart to plan the most effective sequences. 

This structured workout hits every angle of the chest, helping you develop a symmetrical, strong, and aesthetically pleasing upper body. Combine machine work, free weights, and cables to hit your pecs hard and smart. Whether you're working on man pec aesthetics or building strength, these exercises will take your chest in gym sessions to the next level.