Cable Flyes
This one is all about the pump! Taking cues from Arnold Schwarzenegger and Franco Columbu, Calum knows that flyes are key to getting a ripped chest.
Aim for higher reps and lighter weight here. Choose a weight that allows you to complete at least 12-15 reps per set. Even in higher rep ranges, make sure your form is good and you’re using good control and feeling a squeeze.
Dips
Bodyweight dips to failure is a great burnout finisher to put near the end of your workout. You’ll feel the stretch on your lower pecs, even when training with bodyweight. Try them with an old school twist: do your last set until you reach failure.
Dumbbell Pullovers
This old school lift isn’t as popular as it was in the 70s, but it’s perfect for building a denser, thicker chest. Technique is key though. Go at least past your head on the upwards movement and focus on the squeeze at the end. Utilize deep breaths to expand the ribcage and really concentrate on feeling this in the chest and not the lats.
Calum Von Moger’s Old School Chest Workout
These 5 lifts may be basic, but they’re classics for a reason. Try Calum’s suggested chest workout and you’ll see that it’s a brutal way to build a big chest!
[su_table]
| Exercise | Sets | Reps |
| Barbell Bench Press | 5 | 15, 15, 12, 12, 8 |
| Dumbbell Incline Bench Press | 3 | 8 |
| Cable Flyes | 3 | 15-20 |
| Dips | 3 | 20, 20, failure |
| Dumbbell Pullovers | 3 | 10-15 |
[/su_table]
