MusclePharm athlete and personal trainer Osamoje Imoohi shows you how to build your chest with his complete high-volume, muscle-building chest workout.
If your upper body is lacking, MusclePharm athlete Osamoje Imoohi is here to help. As Imoohi explains, this is a workout to help you “get rid of that bird chest.” It’s a lot of reps, a lot of sets, and it’s all focused on hypertrophy, or muscle growth.
The volume of this workout might seem intimidating, but heed this trainer’s advice and take your pecs from scrawny to brawny.
“The chest is a big muscle,” Imoohi explains. “So attacking it from as many angles as possible will help make it big and full.” This workout should take 50-70 minutes to complete. Keep your rest time 60 seconds or less.
| Osamoje Imoohi’s High-Volume Chest Workout |
1. Barbell Bench Press: 4 sets, 15,12,10,8 reps
2. Incline Dumbbell Press: 4 sets, 15,12,10,8 reps
3. Incline Dumbbell Flyes: 4 sets, 10-12 reps
4. Cable Crossover: 4 sets, 15 reps
5. Weighted Bench Dips: to failure
6. Pushups: 100 reps
| Barbell Bench Press |
Regarding hand positioning, Imoohi likes to keep his pinkies on the rings of the bar. He takes a deep breath as he unracks, then lowers the bar. He exhales forcefully as he presses the bar back up. He keeps his core tight and his shoulders down throughout each set.
For muscle growth, the key is to balance high weight with high reps.
“I start with a lot of reps and progressively go down to a lower number of reps,” explains Imoohi. “However, I also increase the weight to get a good combination of muscular endurance and strength building.”
| Incline Dumbbell Bench Press |
Start with your elbows bent 90 degrees. Exhale as you press the dumbbells, and at the top, don’t let the weights touch. According to Imoohi, “keeping the dumbbells apart keeps constant tension on the chest.” Slowly lower the weights back to the starting position, taking in air as you do so.
One advantage of using dumbbells rather than a barbell is that each side must work on its own. Over time, this should help correct any muscular imbalances that may have developed. As with the preceding exercise, when the reps go down, the weights go up.
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