PLAN #5

Ultimate Chest Growth | 5 Exercises | 30–35 min

🏋️ Exercise 1 – Upper Chest

Incline Smith Machine Press
👉 4 sets × 8–10 reps
📍 Fixed path, slow negative

🏋️ Exercise 2 – Middle Chest

Flat Barbell Bench Press (Pause Reps)
👉 4 sets × 6–8 reps
📍 1 sec pause on chest

🏋️ Exercise 3 – Lower Chest

Decline Cable Press
👉 3 sets × 10–12 reps
📍 Press downward, full squeeze

🏋️ Exercise 4 – Chest Stretch & Shape

Dumbbell Pullovers
👉 3 sets × 12–15 reps
📍 Deep stretch, slow control

🏋️ Exercise 5 – Chest Finisher

Archer Push-Ups
👉 2 sets × max reps
📍 Wide stance, chest tension

🧠 WHY THIS WORKS

Constant tension + pause reps + deep stretch = extreme chest growth.

🚀 TRAINING TIP

Rest 60–90 sec. Control tempo, don’t rush.