Sam Sulek's Chest Workout: Build Massive Pecs
Sam Sulek, the social media fitness sensation, has gained widespread attention for his impressive physique and intense workout routines.
His chest workout is particularly noteworthy, contributing to his well-developed and muscular chest.
In this article, we'll break down Sam Sulek's chest workout, detailing the exercises, sets, reps, and methodology he employs to achieve his remarkable results.
Sam Sulek's Chest Workout Routine
Sam's chest workout typically consists of the following exercises:- Incline Barbell Bench Press
- Chest Press
- Pec Deck
- Cable Flies
- Dumbbell Reverse Fly
- Lateral Raises
Exercise Breakdown
1. Incline Barbell Bench Press
- Sets: 4-8 (plus 2 warm-up sets)
- Reps: 8-12 (to failure)
- Rest: 2-3 minutes between sets
Sam starts with incline barbell bench press as his primary compound movement for chest development. He emphasizes a controlled descent and explosive push, focusing on the upper chest.
2. Chest Press
- Sets: 2
- Reps: 8-12 (to failure)
- Rest: 90 seconds between sets
Following the incline press, Sam moves to the chest press machine to target the middle chest area. He maintains a full range of motion and squeezes at the top of each repetition.
3. Pec Deck
- Sets: 2 (drop sets)
- Reps: 12-15 (to failure)
- Rest: 60-90 seconds between sets
Sam incorporates drop sets on the pec deck to intensify the workout and achieve a deep chest burn. He focuses on the mind-muscle connection throughout the movement.
4. Cable Flies
- Sets: 2
- Reps: AMRAP (As Many Reps As Possible)
- Rest: 60-90 seconds between sets
Cable flies allow Sam to maintain constant tension on the chest muscles. He performs these with a slight lean forward to maximize chest engagement.
5. Dumbbell Reverse Fly
- Sets: 8
- Reps: 12-15 (with partials to failure)
- Rest: 60 seconds between sets
While primarily a rear deltoid exercise, Sam includes reverse flies to balance his chest workout and improve overall upper body development.
6. Lateral Raises
- Sets: 11
- Reps: 15-20 (with partials to failure)
- Rest: 45-60 seconds between sets
Sam finishes his chest and shoulder workout with high-volume lateral raises to target the side deltoids and create a more rounded shoulder appearance.
Sam Sulek's Chest Workout Principles
- Training to Failure: Sam pushes each set to muscular failure, often incorporating partial reps to extend the set beyond initial failure.
- High Volume: His chest workout includes a significant number of sets and reps, promoting muscle hypertrophy through increased time under tension.
- Compound and Isolation Exercises: Sam combines heavy compound movements with targeted isolation exercises to ensure comprehensive chest development.
- Progressive Overload: He consistently aims to increase weight or reps in his exercises to continually challenge his muscles and promote growth.
- Mind-Muscle Connection: Sam emphasizes feeling each repetition in the targeted chest muscles, ensuring proper engagement and activation.
Wrap Up
Sam Sulek's chest workout routine is designed to target all areas of the chest, promoting overall strength and muscle growth.
By incorporating a variety of exercises and focusing on high-intensity training to failure, Sam has developed an impressive chest that contributes to his overall physique.
By following Sam Sulek's chest workout principles and adapting them to your own fitness level, you can work towards developing a strong, muscular, and well-defined chest.
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Josh Blackburn
Josh Blackburn is a fitness enthusiast with over 20 years of experience and a former NASM certified personal trainer. His passion for fitness began as a young kid when his dad would take him to the gym and he read Arnold Schwarzenegger's Encyclopedia of Bodybuilding. These experiences inspired him to add size through hypertrophy training, which remains his favorite workout style. Josh now owns the Nutrition Shack, a supplement store with both a brick-and-mortar location in Cleveland, Texas and an online presence. His philosophy is simple: start small, have fun, and be consistent. Josh believes that getting started is the hardest part, but with the right guidance and supplements, anyone can achieve their fitness goals.