My Chest Shredding Workout: Pre-Exhaust Training & Effective Exercises for Muscle Growth

My Ultimate Chest Shredding Workout: Pre-Exhaust for Maximum Pump

This Chest Workout Routine is designed to break plateaus and target different areas of your pecs to build a well-defined and striated chest. Instead of starting with the usual bench press, we begin with isolation exercises, exhausting the chest first, and then finish strong with the ultimate mass-builder: Bench Press. You’ll fatigue your chest completely before hitting the big lift, but trust me—you’ll feel the best chest pump of your life! Let's get started!

Workout Breakdown:

1. Hindu Push-Ups (Modified Push-Ups)


3 Sets x 20 Reps
(For Beginners: Aim for at least 10 reps and increase as your strength improves.)

How to Do It:
  • Start in a standing position, feet wider than shoulder-width apart. Bend over and place your hands on the floor, keeping legs and arms straight. Your body should form an inverted 'V'.
  • Lower your hips and bend your arms, bringing your torso forward and down. Your chin should dip toward the floor while arching your back and looking up.
  • Return to the starting position by raising your hips and pushing back into the 'V' shape. Perform the movement smoothly and fluidly, avoiding jerky motions to prevent injury.

2. Incline Dumbbell Flyes


1 Warm-Up Set, 3 Working Sets x 15-12-10/8 Reps + 1 Drop Set

How to Do It:
  • Perform incline dumbbell flyes with proper form. After your third set, reduce the weight and continue the reps until muscle failure. This technique, known as the Drop Set, maximizes the pump and pushes your muscles beyond their limits.

3. Low Cable Pulley Chest Flyes


3 Sets x 15-15-15 Reps + 1 Drop Set

How to Do It:

  1. Set the pulleys at the lowest setting and grab the handles.
  2. Stand tall, step forward slightly to create tension in the cables, and position your arms wide with a slight bend in your elbows.
  3. Bring your hands together in a wide arc, squeezing your chest at the top.
  4. Slowly return to the starting position, keeping tension on the cables.
  5. For the Drop Set, reduce the weight after your third set and continue until failure.

Tip: Retract your shoulder blades and squeeze your chest at the top for maximum activation.

4. Chest Version Dips

3 Sets x 10-12 Reps
(Advanced: Add weight)

How to Do It:

  1. Grip the dip bars with your body upright and chest up.
  2. Lower your body by bending your elbows and leaning slightly forward.
  3. Go as deep as possible, then press back up, focusing on squeezing your chest.

Tip: Focus on using your chest, not your triceps, to return to the starting position.

5. Bench Press


4 Sets x 15-15-12-12 Reps

How to Do It:

  1. Lie on the bench, feet flat on the floor, and grip the bar just wider than shoulder-width.
  2. Lower the bar slowly to your chest, keeping your elbows at a 45-degree angle.
  3. Press the bar back up explosively while squeezing your chest.

Tip: Use a moderate weight and pause for 2 seconds at the bottom for better chest activation.

That’s the end of my Chest Shredding Workout! It’s a high-rep, high-intensity routine designed to push your chest to its limits. Don't forget to properly warm up your shoulder joints and rotator cuffs before starting, and always prioritize form over weight. Enjoy the pump and watch your chest grow!