Workout by Per4m Athlete 
Matt Mac, Project X Coaching
When it comes to sculpting an impressive physique, a well-developed chest often stands out as a hallmark of strength. Among the various workout routines, a chest-focused push day dedicated to hypertrophy not only targets the chest muscles but also enhances upper body strength and overall muscle definition. Here's a comprehensive guide the ultimate chest-focused push day routine, by Body Transformation Specialist, Matt Mac.
Contents
Why a Chest-Focused Push Day?
By incorporating a variety of exercises that hit different parts of the chest, this workout promotes balanced muscle development and symmetry. Additionally, working on the mind-muscle connection helps in maximizing hypertrophy, leading to better muscle growth and definition.
Matt’s Supplement Strategy
Incorporating the right supplements can make a significant difference in your Per4mance. Here's Matt’s recommended supplement plan:
Pre-Workout:
PRE: Pre-workout provides the energy and focus needed to power through your session.
HYDRATE: Replaces electrolytes lost by sweat and ensures you stay properly hydrated, supporting endurance and performance.
Intra-Workout:
CREATINE: Helps increase strength and power, allowing you to lift more and stimulate muscle growth.
EAAs: Provide essential amino acids to support muscle protein synthesis and reduce muscle breakdown during your workout.
Post-Workout:
Any protein of your choice, Matt’s favourite is the Fluffy Marshmallow Per4m Whey Protein.
The Routine
- Pec Deck
- Incline Dumbbell Presses
- Flat Smith Machine Press
- Dumbbell Lateral Raises
- Cable Crossover
Each exercise is carefully selected to target different areas of the chest, ensuring a comprehensive workout.
Exercise Breakdown
1. Pec Deck
- Sets: 3-4
- Reps: 10-12
- Focus: Mid-Chest
The pec deck machine is an excellent starter for your chest-focused push day. It provides an isolated movement that targets the pectoral muscles directly. Focus on the mind-muscle connection by squeezing the chest at the peak contraction of each rep. This exercise helps in pre-exhausting the chest, preparing it for the heavier compound movements to follow.
2. Incline Dumbbell Presses
- Sets: 3-4
- Reps: 8-12
- Focus: Upper Chest
Incline dumbbell presses are pivotal for developing the upper chest. By adjusting the bench to a 30–45-degree angle, you shift the emphasis to the upper pecs. Remember to control the weight throughout the movement, focusing on a slow eccentric (lowering) phase to maximise muscle tension.
3. Flat Smith Machine Press
- Sets: 3-4
- Reps: 8-12
- Focus: Overall Chest Development
The flat Smith Machine Press allows for a safer and more controlled pressing movement. This setup ensures that you can push the chest muscles to failure without the risk of balancing free weights. Focus on pressing through the chest rather than the shoulders and keep a steady tempo to maintain constant tension on the muscles.
4. Dumbbell Lateral Raises
- Sets: 3-4
- Reps: 12-15
- Focus: Shoulders
While not a chest exercise per se, dumbbell lateral raises are included to ensure a well-rounded push day. This exercise targets the lateral deltoids, contributing to broader shoulders and enhancing the overall upper body aesthetic. Keep the weights light to moderate and focus on strict form to avoid swinging.
5. Cable Crossover
- Sets: 3-4
- Reps: 10-15
- Focus: Inner and Lower Chest
Cable crossovers are an excellent finishing move for the chest, providing a continuous tension that free weights can't offer. This exercise targets the inner and lower parts of the chest, helping to define the pectoral muscles. Vary the angle of the cables to hit different parts of the chest more effectively. Again, focus on a strong squeeze at the peak contraction for optimal hypertrophy.
Maximum Hypertrophy Tips
Rep Ranges and Hypertrophy
To maximise hypertrophy, it's crucial to work within the optimal rep ranges. Typically, this involves performing 8-12 reps per set, which is ideal for muscle growth. The goal is to lift a weight that challenges you within this rep range without sacrificing form. Concentrating on the mind-muscle connection ensures that the target muscles receive the maximum benefit from each exercise.
Mind-Muscle Connection
The mind-muscle connection is the key to hypertrophy. Instead of lifting as much weight as possible, focus on feeling the muscle work during each rep. Visualise the muscle contracting and lengthening, and concentrate on a controlled tempo. This approach not only enhances muscle activation but also reduces the risk of injury.
Final Thoughts
A chest-focused push day designed for hypertrophy is a rewarding and effective way to develop a strong, well-defined chest. Matt finds that by focusing on the mind-muscle connection, following a structured routine, and supporting your efforts with the right supplements, you can achieve significant muscle growth and improve your overall physique. Stick to this regimen, stay consistent, and Per4m Better.
