Pec Pumping Chest Workout

Do you want to build a BIG Muscular Chest?

If so you’re in luck because in the video clip that I have for you today you’ll get a complete Pec Pumping Chest Workout Routine that you can follow the next time you are at the gym!

When it comes to chest training a common problem that a lot of guys have is that they can’t feel their chest working when doing big compound exercises like the bench press. Very often their triceps and shoulders take over and they feel very little (if any) muscle pump in the pecs.

So in this chest workout we’re going to start off by Pre-Exhausting the pecs with an isolation exercise first before we move into the mid-range compound pressing exercises. This will help to pump blood into your chest early in the workout so that when you do perform your bench presses you’ll feel more muscle activation.

Click PLAY To Watch The Chest Workout:

Note: if you are on an iPad and can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here

The complete chest workout and all the exercises are explained in detail in the video, but here is a quick re-cap of the workout.

Pec Deck Flys – 4 sets of 12-15 reps
Incline Barbell Bench Press – 4 sets of 12-15 reps
Seated Chest Press Machine – 4 sets of 12-15 reps
Cable Cross Over Flys – 4 sets of 12-15 reps
Push Ups – 4 sets of as many reps as you can do

Give it a try for yourself and leave me a comment below…

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...


  • james

    on the subject of chest. of course we know that pinning your shoulder blades back is proper technique while benching. am i correct when saying when doing incline presses, makes it easier to do that because of your positioning on the bench? it feels that way.

  • Andy

    Hi Lee I am not questioning your integrity but isn’t 20 sets a little much and also just to get a pump doesn’t mean your chest will grow.

  • Rob

    Hi, when I’m doing chest,I do 3 exercises of 8 reps of 5 sets per exercise.
    I’m trying to pack on size. Is this enough?
    ie: incline dumbel press, cable flys, and cable cross overs.

  • Dave


    I was wondering the same thing. if doing 20 sets, at first glance, seems like alot. are these reps to be done with 40% or below of 1 rep max?because normally if i choose weight for a 15 rep set, im using a weight that I cannot lift for a 16th rep. BTW on an unrelated note. I love the root beer float recipe you have. Keep it up!

  • Lee

    just watch your chest workout, notice that you only did incline bench do you also do the regular bench workout as well or just change it up, one week incline and next week bench.


    Ps really enjoy your workout tips, use them all at the gym. Also, I’m 57 and enjoy workouts 3x/wk

  • chip

    do you cycle through the exercises or do all the sets of one at one time?

  • Sam

    Hey Lee, nice video
    I find doing too many sets at every workout makes me feel really drained, maybe it’s my age; almost daily I do 3 sets (of 3-4 reps) of bench, and sometimes 5 sets if I feel particularly active. Can you let me know what you think of my workout?

  • james,

    Yes, you can pull your shoulder blades back during your set up for the incline bench as well.

  • Andy,

    It’s all relative to your individual work capacity. For some people 20 sets maybe too much, for others it isn’t. But use your own judgement, if you feel this workout is too much then just scale back on the sets or the number of exercises.

  • Rob,

    Stick with it for as long as you are making progress with your current routine. Once it stops working for you then you’ll need to change it up and do something different to help spur on some new muscle growth.

  • Jack kelly,

    If you want to do flat bench in place of the incline bench you can do so. Or you can alternate them back and forth.

  • danny

    Hi lee,I want you to help me with a full workout,day by day.I’m not at a gym but I’m at home got all I need but not cable flys.can you please give me a full gym workout from monday til Sunday morning and evenings NEED HELP just to look better.

    I don’t know what to do when I’m doing arms (it doesn’t grow),same with chest I’m struggling to get a big chest

  • good thinking. great ideas. I think you did give better ideas.

    And thanks or sharing this such a nice type o info…..

  • Hi i read your blog this is very useful for me and thanks for sharing this such a nice type of info and i hope you will do more posts in the future because i need some posts like this.


    Yossi Yaguaiv

  • Gagan

    hii Lee,i tried this workout today and felt the pump,its really cool

  • Sean

    I just downloaded your 12 week work out. I have a bad back is there something you would do different on them days or stick to your schedule? If something else can you please tell me really enjoy your videos.

  • adam

    Can I ask you your thoughts on the bow flex, I have the bow flex extrmem umtimate, whats your input when it comes to that vs bench/freeweights etc???

  • adam

    I would like everyone and anyone that wants to too feel free to give me there input on the bow flex extreme ultimate

  • Bill

    Nice article Lee
    I use meditation, and I find that accounts for 90% of my gains in strength.

  • richardilanear

    You can use Unflexal instructions to learn about workouts guys.