There are times when you want to keep your training simple. One adjustable bench. A few sets of dumbbells. And of course, about 75 minutes to kill, and to kill chest doing it. Here is a sample routine. You can rearrange the movements to fit your preferences. This routine starts at the upper chest, moves to the lower chest, and then finishes things off with middle and outer pectorals. All you need to complete it is an adjustable bench, some dumbbells and of course, some hard work!

Incline DB presses

The upper chest should usually be emphasized first in any good chest routine. Many bodybuilders use between a 2-to-1 to a 3-to-1 ratio for upper chest. The idea is to build that upper shelf as much as possible. It is rumored Arnold Schwarzenegger, the all-time leader in upper chest development, could balance a glass of water on his upper pectorals. Whether or not that is true, Arnold did have a great upper chest, and he used a lot of incline DB presses to achieve it. This is why you will start your workout with four sets of incline bench dumbbell presses, with a heavy weight (after warm-up) that allows for 5 to 8 repetitions per set. You have the option of adding incline flyes into your routine, following the incline DB presses, if time and energy permit and you feel your upper pectorals are lacking. Two to three sets would be fine.

Decline DB Presses

Drop the bench, pick up your heaviest dumbbells, and knock out three heavy sets of decline dumbbell presses. You’ll already be warmed up, and the more limited range of motion and flat back position on bench will allow you to go very heavy on this movement. Try to bring the dumbbells down to a point around your nipple. This will emphasize the lower chest. Your upper pectorals have been hit with the first movement (or two) and your middle chest will be next. This is the only chance you will have to train the lower pectorals, including the line that meets with the abdominals.

Flat DB flyes

You’ve just completed a whole lot of pressing, and now it’s time to do some flying. Unfortunately, it’s not the kind of flying out of the gym, as you may be ready for by now. These are the flyes that involves dumbbells, slow repetition, low stretches, and a whole lotta pain! Repetition range should be 10 to 15, and you should try your best to flex continuously throughout the movement, particularly at the bottom point.

DB Pullovers

To finish things off, grab a moderate weight and lay perpendicular to the bench you have been using, in the flat position. Complete four sets of very slow, controlled, and methodical dumbbell pullovers. Your repetition range should be in the 12 to 20 range, with the goal being a slow and steady full contraction of the pectoral muscles. At the conclusion of your pullovers, spend 5 to 10 minutes stretching the pectorals while on a slow treadmill trip to cool down your system.

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