THE 256-REP CHEST-SWELLING WORKOUT Chest not growing? Use this circuit to increase your pectoral pow

Ah, Monday. Throughout gyms all around the world it's known as Chest Day. And this little circuit is designed to pump up your pecs and provide true-strength muscle up top, as well as skyrocketing your levels of testosterone and HGH.. The result? - You're gonna need a bigger T-shirt.

THE EXERCISES STEP-BY-STEP

1.) Dips

Sets: 8 / Reps: 8 / Rest: 0 sec

Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.

2.) Cable crossover

Sets: 8 / Reps: 8 / Rest: 0 sec

Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the start position under control

3.) Incline dumbbell press

Sets: 8 / Reps: 8 / Rest: 0 sec

Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

4.) Flat dumbbell flye

Sets: 8 / Reps: 8 / Rest: 30 sec

Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.

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