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Chest-Chiseling Workout

Matus Valent has appeared on more than 50 magazine covers. His hard work and dedication and consistent training keep him in high demand. One of his favorite muscle groups to work out is the chest. Here he shares a chest-chiseling workout you can do in the gym.

Read: Matus Valent – Consistency is the Name of the Game

Barbell Flat Bench Press: Lie down on a flat bench with feet firmly planted on the floor. Squeeze your shoulder blades as you lower the weight to about an inch above your chest, then exhale as you explode upwards. Repeat. For this exercise, do a 9-set pyramid. Start light and go heavier and heavier for each set. The 6th set should be the heaviest. Then go lighter and lighter until done. Do 8-12 reps per set.

Standing Cable Chest Flys: Using a dual-cable pulley machine, stand with your back to the machine, arms out to the sides, elbows slightly bent. Move forward to create tension on the pulleys. Start exercise with pulleys at the top of the machine. Do 9 sets from the top, 4 sets from bottom, and 2 sets from the middle for a total of 15 sets. Do 8-12 reps per set. 

Hammer Strength Seated Chest Press (Machine): Start with your feet flat on the ground and your back flat against the inclined seat. Keep elbows tucked and exhale as you raise the weight above your head until your elbows are just slightly bent. Return to start and repeat. Do 6 sets of 8-10 reps. 

Wide-Grip Chest Dips: Angle the body slightly forward, legs bent, and perform controlled dips as you lower yourself down. Don’t lock elbows at the top of the movement. Do 4 sets of 10-12 reps.

Incline Bench Press on Smith Machine: Bring an incline bench over to the Smith Machine to perform chest presses. Choose your weight for this exercise. With feet flat on the floor and back flat against bench, exhale as you press the bar upwards. Return and repeat. Do 6 sets of 8-10 reps. 

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