Ectomorph Chest Workout Routine

The ectomorph chest workout routine is my favourite as the chest is my favourite body part to train.

Why? Because a strong, manly chest instantly grabs attention and respect from the people around you.

However, the chest is also one of the hardest parts to train.

As an ectomorph, I know it sucks to have a flat chest and training the chest pecs into something to be proud of is extremely tough.


Lower Chest, Inner Chest?

Before I move on, I have to emphasize that there is no such thing as lower or inner chest.

Your chest consists of the pectoralis major (pecs) and the pectoralis minor (located under the pectoralis major muscle).

There is no need to go into further details but you have to see the fact that you train your chest muscles as a whole unit.

Hence, some people believe you can’t train your lower or inner chest, since it can’t be isolated.

However, there are others who claim that even though there is no such thing as lower or inner chest, it is possible to emphasize the size and shape of the “lower” and “inner” chest.

Ironically, both sides have scientific evidence to back them up (i.e muscle fiber lengths, where they start and end, etc).

I agree with the latter group.

Why? Because I have tested it personally. When I started focusing on exercises (cable crossovers) that emphasized more of my “inner chest”, the gap between my pecs began to reduce.

I wouldn’t say it would definitely apply to you, but there no harm trying.

Contrary to popular belief, the chest is not such a large muscle compared to the rest of the body. It is medium sized and would be best trained with heavy pressing movements, and stick to free weights for your ectomorph chest workout routine.


Ectomorph Chest Workout Routine – Essentials

Chest Workout

The 2 types of movements that train your chest muscles:

1. Pressing movements: Bench presses (any angle) and dips
2. Leverage movements: chest flies and cable crossovers

Ectomorph chest workout routine guidelines: Incorporate a flat bench movement, incline movement, dips and then leverage movements last into your workout to work your chest.

*Remember to do warm up sets!


Ectomorph Chest Workout Routine – Beginners

Do once a week.

Smith Machine Incline Press:   3 sets x 15-12-10
Dumbbell Flat Press:                    2 sets x 10
Fat Bench Dumbbell Flies:         2 sets x 10


Ectomorph Chest Workout Routine – Intermediate

Week 1
Swiss Ball Dumbbell Press :                                    4 sets x 10
Incline Bench Press (followed by pushups):   4 sets x 10
Dips:                                                                                 4 sets x max
Cable Crossovers:                                                       4 sets x 15

Swiss ball dumbbell press: Use alternate arms and 3-1-3 rep timing
Incline bench press: Do as many push ups as possible after incline bench press.

Week 2
Chest Dips (weighted if possible):              4 sets x 12, 10, 8, 8
Bench Press/Dumbbell Fly Superset:  8 bench/12 flies
Bench Cable Flies/Pushups Superset:      12 flies/max pushups

Week 3
Incline Dumbbell Bench Press:    4 sets x 10
Barbell Bench Press:                  4 sets x 8 – 10
Incline Dumbbell Flies:                   3 sets x 12
Cable Crossovers:                              3 sets x 12

Week 4
Dumbbell Bench Press (Drop Set):    4 x max
Bench Press (see instructions):      4 x 12
Cable Crossovers (Drop Set):               4 x max

DB bench press drop set: Start with a weight you can do for 10 reps and drop down 4 times. (Note: Just do 1 drop set = 4 reps)

Bench press: 4-1-4 timing. Slow, light weight and focus on controlling the weight.


Ectomorph Chest Workout Routine – Break Your Plateau

Bench Press:                                      5 sets x 8 – 12 (Compound, rest 45s)
Pec Dec:                                                   2 – 3 sets x 6 – 8 (Isolation, slow 4-6 Cadence)
Incline Dumbbell Bench Press:      5 sets x 8 – 12 (Compound, rest 45s)
Cable Crossovers:                                2 – 3 sets x 6 – 8 (Isolation, slow 4-6 Cadence)

For the beginning sets of the compound lifts, go all out and stop one rep before failure.

For the isolation exercises, perform each rep with a 4 second concentric motion, and a 4 to 6 second eccentric (negative) motion.



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