Free personalized workout plan

Progressive Overload: How to Build a Huge Chest with Dumbbells Only Ft. David Morin

By Blue Star Nutraceuticals

Advanced (3+ years)
74 minutes/day
Good for
Bodybuilding, Build Muscle, Tone Body
Dumbbell, Other
Average Cardio Intensity
Average Exertion

Ready to break a sweat and build your pecs to perfection?

Two words - progressive overload.

That’s the #1 guaranteed way to build a bigger, stronger chest and what today’s workout is all about! So stick around and I’m gonna show you the best way to do it.

David Morin here from Blue Star Nutraceuticals, and today I’m running you through exactly what you need to do to pump up strength and size in your pecs for possibly the greatest chest workout of your entire life!

And the best part of all? You can do the entire workout with just a few dumbbells!

So smash that thumbs up button, be sure you’re subscribed with notifications on so you never miss these killer workouts; then get ready to put in a heroic effort and build a chest worthy of legend.

Let’s get to it!

In order to build a chest that fills your t-shirt, you need to incorporate exercises that target all sections of your pecs: upper, mid and lower. You also need to make sure you switch up the weight and reps to maximize both strength and size to really get the results you want.

So be sure to go through this strategically laid out workout, exactly how we perform it here, so that you get the greatest possible results.

For this workout, you’ll perform 6 exercises in linear fashion.

You’ll start performing 2 heavy, compound exercises for 5 sets of 5 reps using 85% of your 1 Rep Max.

For exercises 3 and 4 you’ll perform 4 sets of 10 Reps @ 75% of your 1 Rep max

And for exercises 5 and 6, you’ll perform 4 sets of 12 reps or higher using 70% of your 1 Rep Max.

Because this is done in a linear fashion, you’ll perform all sets of exercise 1 before moving on to exercise 2, and continue on in this fashion until all 6 exercises are complete.

You’re only allowed up to 60 seconds rest between sets to catch your breath and rehydrate with AminoFast™ before continuing on to the next set.

You should complete the entire workout in under 1 hour - if it’s taking you longer than that, step it up!

This intense workout will pump up your chest like you’ve never seen before and due to the heavy weight, compound exercises and short rest periods, will skyrocket your natural testosterone levels resulting in quicker, more noticeable lean muscle gains!

Show More


Incline Dumbbell Press
5 sets, 5 reps, (rest 60s)
85% 1RM
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5 sets, 5 reps, (rest 60s)
85% 1RM
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
4 sets, 10 reps, (rest 60s)
75% 1RM
Show Alternative Exercises
Incline Dumbbell Flye
4 sets, 10 reps, (rest 60s)
75% 1RM
Show Alternative Exercises
Close-Grip Dumbbell Bench Press demonstrationPlay Close-Grip Dumbbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
70% 1RM
Show Alternative Exercises
Single Arm Dumbbell Cross Body Front Raise
4 sets, 12 reps, (rest 60s)
70% 1RM
Show Alternative Exercises
Decline Pushup demonstrationPlay Decline Pushup demonstration
1 set, 100 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/5/2021, UTC

Last Updated: 6/3/2021, UTC

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.