Ultimate Chest Workout with Craig Capurso

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Cellucor-sponsored athlete Craig Capurso knows how to challenge your strength, your endurance, even your neurological output, all in the name of building serious muscle.

It may seem simple and straightforward, but if we know Capurso, we know this chest workout is going to be one hell of a ride.

| Craig Capurso’s Ultimate Chest Workout |
1. Butterfly – Tabata: 8 rounds
8 sets, 20 seconds work (10 seconds rest)

2. Incline Dumbbell Press – 3 sets, 15, 10, 5 reps
3. Barbell Bench Press – Medium Grip – Cluster set. 1 set, 12 reps
4. Barbell Bench Press – Medium Grip – 1 set, 4 minutes (AMRAP)
5. Svend Press – Svend Press to Dumbbell pull-over. Perform lying on bench. 1 set, 4 minutes (AMRAP)
6. Butterfly – 2 sets, Ascending unilateral reps
7. Pushups -Tabata: 8 rounds
8 sets, 20 seconds work (10 seconds rest)

Seated Machine Fly:
This first exercise should be done Tabata-style, a fast-paced modality where you get 20 seconds to perform each set, yet only half that much, 10 seconds, to rest in between them.

Seated Machine Fly:
This first exercise should be done Tabata-style, a fast-paced modality where you get 20 seconds to perform each set, yet only half that much, 10 seconds, to rest in between them.

Barbell Bench Press:
Per Capurso, this workout is about building volume through stress and intensity. Strength is also a factor of neurological output, so he adds cluster sets to challenge both your muscular strength and your central nervous system.

Dumbbell Svend Press To Pull-Over:
This exercise is two exercises in one. It starts with a horizontal Svend chest press from the bench, then Capurso takes the dumbbell behind his head for a pull-over.

Unilateral Seated Machine Fly:
Now, back to the machine fly, this time for unilateral ascending reps. Unilateral means using one side at a time. For this exercise, you’ll lift about 75 percent of your 1RM.

Push-Up:
The final exercise is Tabata push-ups, but of course Capurso finds a way to add more intensity.

“Instead of doing normal push-ups, you’ll do explosive push-ups,” says Capurso. “I’m really trying to get you to explode off the ground.”