Let's go chest day! From skinny to ripped in no time!

Hanging dips

For this exercise, you'll need a dip station . Grip the dip bars as wide as possible, hang down, lean your shoulders slightly forward, and then perform the dip. Performing hanging dips this way shifts the focus from the triceps to the lower part of your chest.

I prefer a hanging dip over a bench dip, as a bench dip allows you to place less emphasis on the lower chest than a hanging dip.

I like to do this exercise in three sets, each time until failure. You'll find that you can do a decent number of reps in the first set, but the number of reps you can squeeze out will be considerably lower in the second and especially the third set.

Tip: You can make this exercise easier by using a resistance band for support. To make it harder, use a weighted vest.

I really like this exercise because it's a fantastic way to use your body weight to give your chest a good workout.

Dumbbell flyes

Dumbbell flyes are, of course, a must-do. I prefer to do this exercise lying on a flat bench . Spread your arms out beside your body, holding a dumbbell in each hand, keeping your arms slightly bent to relieve pressure on your elbows, and then bring the dumbbells together above your chest. I recommend putting this exercise at the end of your workout routine, if not the last. In any case, it's important to perform this exercise when you're already well-warmed.

Tip: Once you've mastered flat bench dumbbell flyes, you can vary them by performing them on an incline. Of course, be sure to pay close attention to your posture when performing incline flyes.

I like to do this exercise at the end of my workout. I'll do one or two sets, pushing until failure to extract the last bit of energy from my chest. In short, a great exercise to finish with. It's important to maintain a controlled execution of this exercise (even if you're tired).

Finally

We hope we've given you enough inspiration to get back to work on chest day on Monday. Curious about the products that can help you make chest day even better? Then take a look at our website!

Author: Bart Kaats