The Exact Chest Workout a Pro Bodybuilder Uses to Build a Broader Chest

Achieving a deep, barrel chest is a physique goal many men chase. To get there, some focus on adding pounds to their bench press, while others grind through endless cable fly variations. But if there’s one thing the pros know, true chest development comes from exercises that target both the upper and mid chest.

For serious results, take a page from 6x Mr. Olympia Classic Physique Chris Bumstead. In his newsletter, The Standard, he shares a workout designed to build upper and mid-chest mass, strength, and density.

“Clean reps and controlled eccentrics on every set,” Bumstead writes. “If shoulders are cranky, shift volume to machine presses and cables, keeping eccentrics strict.”

Related: Fast Full-Body Workout Routines: Fitness Coach’s Unique 2-Day, 30-Minute Strength Plan

Chris Bumstead’s Chest Workout

Move through the workout in the order listed. Exercises with the same letter but different numbers (e.g., B1 and B2) are supersets. Perform the first exercise, then immediately move to the second with minimal rest. After completing the superset, rest about 90 seconds before repeating.

A. Incline Barbell Press

How to Do It

1. Lie back on an incline bench set around 30 to 45 degrees and grip the bar slightly wider than shoulder-width.
2. Lower the bar slowly to your upper chest. Watch for elbows flaring.
3. Press the bar back up while maintaining control, focusing on contracting the upper chest.
4. Complete 4 sets of 6 to 8 reps.

B1. Dumbbell Flat Bench Press

How to Do It

1. Lie on a flat bench with a dumbbell in each hand, palms facing forward.
2. Start with dumbbells over your chest and press the dumbbells up until your arms are extended.
3. Lower the dumbbells slowly until your elbows are just below chest level.
4. Complete 3 sets of 8 to 10 reps.

B2. Low-to-High Cable Fly

How to Do It

1. Set the cables at the lowest position and grab the handles with palms facing up.
2. Step forward slightly and keep a slight bend in your elbows.
3. Bring the handles upward in a wide arc, finishing with your hands near shoulder height.
4. Control back down.
5. Complete 3 sets of 10 to 12 reps.

C1. Dips

How to Do It

1. Grip parallel bars and lift yourself, leaning slightly forward to emphasize the chest.
2. Lower your body slowly until your elbows reach about 90 degrees, keeping your torso angled forward.
3. Press back up to the starting position.
4. Optionally, add weight with a dip belt or dumbbell between your feet for extra resistance.
5. Complete 3 sets of 8 to 12 reps.

C2. Pushups

How to Do It

1. Start in a plank position with hands slightly over shoulder-width and your body in a straight line.
2. Lower your chest toward the floor and focus on a full range of motion.
3. Press back up to the starting position, fully extending your arms and engaging your chest and core.
4. Complete 3 sets, going until you’re about 1 to 2 reps shy of failure.

D. Single-Arm Alternating Machine Incline Press

How to Do It

1. Sit on the incline press machine with your back firmly against the pad and grab the handles.
2. Press one handle upward while keeping the other arm bent, focusing on contracting your upper chest.
3. Lower the pressing arm slowly back to the start, then immediately press the opposite arm.
4. Complete 3 sets of 10 to 12 reps on each side.

E. Dumbbell Pullover

How to Do It

1. Lie flat on a bench, holding a dumbbell with both hands above your chest, arms slightly bent.
2. Lower the dumbbell slowly in an arc behind your head, feeling a stretch in your chest and lats.
3. Pull the dumbbell back over your chest.
4. Complete 2 reps of 12 to 15 reps.

Related: 10 Best Chest Exercises You Can Do Without a Bench to Blast Your Pecs