Chris Cormier was famous in the early 1990s gym scene in Venice. He was one of the top bodybuilders, he knew how to party, and his training methods were a bit, well, casual. Despite this, Chris was very clear about one aspect of his training protocol which he took very seriously – the middle to upper pectoral set ratios. Cormier always trained his upper-chest with three times as many sets as he employed for the middle and lower chest, combined. Cormier had a chest you could almost literally place a glass of water upon. His pec shelf was legendary in his era, and all others! Let’s examine a training protocol which follows Cormier’s ratio.

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Everyone knows how to do push-ups. From the moment we start PE class in elementary school, to the minute we are yelled at by our Army basic drill instructor, to those moments we wake up feeling overweight and fall to the floor for a wake-up session of push-ups and sit-ups, the push-up is the movement which is the symbol of “getting in shape”. However, most bodybuilders don’t use the movement in their routine in any meaningful way. They may drop to the ground and do a few reps when it’s time to pump up, for the beach or for a stage. But it’s extremely rare that you witness anyone, in any gym, using the push-up.

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