⚡ Elite Performance Coach
Sahil Bansal
Coach | Strength & Physique Specialist
Coach | Strength & Physique Specialist
Elite Training Protocol
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Cable Chest Fly (Light) — Mid Position
Arms slightly bent — focus on the stretch across the pec. This pre-activates the chest before heavy loading. Feel every fibre
|
Pec Major — Full Fibre Activation |
3 Sets 20 Reps ⏱ 30s rest |
| 2 |
Push-Up (Wide Grip, Slow Tempo)
3 seconds down, 1 second pause at bottom, explode up. Shoulder-width or wider. Feel the full pec stretch at the bottom
|
Pec / Anterior Delt — Warm-Up |
2 Sets 15 Reps ⏱ 45s rest |
| 3 |
Arm Cross + Shoulder Circles
Cross-body arm swings to open the chest capsule. 20 forward circles, 20 backward. Loosen the AC joint before pressing
|
Shoulder Joint / Chest Mobility |
2 Sets 30s each ⏱ No rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Incline Barbell Bench Press (30°)
King of upper chest. Grip slightly wider than shoulder width. Touch bar to upper chest — full lockout at top. 80–90% 1RM. Arch natural, feet flat
|
Upper Pec / Clavicular Head |
5 Sets 5 → 3 Reps ⏱ 4 min rest |
| 2 |
Flat Barbell Bench Press
Classic mass builder. Bar to mid-chest. Retract scapula. Drive with chest — not shoulders. Controlled 2-sec eccentric. Go heavy
|
Mid Pec / Sternal Head |
4 Sets 6–8 Reps ⏱ 3 min rest |
| 3 |
Decline Barbell Bench Press
Feet locked in. Targets the lower pec and creates the chest-ab separation. Bar to lower chest. Full ROM every rep
|
Lower Pec / Costal Head |
4 Sets 8 Reps ⏱ 3 min rest |
| 4 |
Weighted Dips (Chest Lean)
Lean torso forward 20–30° to shift load to lower pec. Add belt weight. Full depth — shoulders below elbows. Press through to full lockout
|
Lower Pec / Triceps |
3 Sets 6–10 Reps ⏱ 2.5 min rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Incline Dumbbell Fly
30–45° bench. Arms slightly bent. Massive stretch at bottom — controlled arc to top. Do NOT use heavy weight. Feel the stretch. 3-sec negative
|
Upper Pec — Stretch Overload |
4 Sets 12 Reps ⏱ 90s rest |
| 2 |
Low-to-High Cable Fly
Cables set at low position — pull upward and across. Targets upper pec fibres that barbell pressing misses. Squeeze at top of arc
|
Upper Pec / Clavicular Fibres |
3 Sets 12–15 Reps ⏱ 75s rest |
| 3 |
High-to-Low Cable Fly
Cables set high — sweep downward and across. Hits the lower pec shelf. Lean slightly forward. Hands cross at bottom for peak contraction
|
Lower Pec / Costal Fibres |
3 Sets 12–15 Reps ⏱ 75s rest |
| 4 |
Dumbbell Pullover (Flat Bench)
Arms nearly straight — lower dumbbell behind head for massive rib cage and lat-chest stretch. Pull over to hips. Expands the chest wall
|
Pec Minor / Serratus / Lat |
3 Sets 12 Reps ⏱ 60s rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 |
Flat Dumbbell Press — Triple Drop Set
Start heavy → drop 30% → drop 30% again. No rest between drops. Squeeze the pec at the top every rep. 3 full rounds
|
Mid Pec — Full Failure |
3 Drops 8/10/15 ⏱ 2 min between rounds |
| 2 |
Sahil's Chest Giant Set Finisher
Zero rest between: Incline DB Press → Flat Cable Fly → Decline Push-Up → Low-to-High Cable Fly. 2 min rest. Repeat 3x. Total pec annihilation
|
All Pec Zones — Complete Burnout |
3 Rounds 10 each ⏱ 2 min between rounds |
| 3 |
Bodyweight Push-Up — AMRAP
As Many Reps As Possible. Slow and controlled. Final pump flush to drive blood into the muscle. Full range — chest to floor every rep
|
Full Pec — Pump Flush |
2 Sets AMRAP ⏱ 60s rest |
Before every press, pull your shoulder blades together and down. This creates a stable platform, takes anterior deltoids out of the lift, and forces the pec to do the work.
Upper pec (incline), mid pec (flat), lower pec (decline/dips). Never skip a zone. Most people overtrain flat and underdevelop upper and lower — that's why their chest looks flat.
During any barbell press, mentally try to bend the bar inward. This pre-activates the pec major before you even unrack. Proven technique to dramatically increase chest activation.
The bottom of a fly or press — where the pec is fully stretched — is where the most growth stimulus occurs. Never cut the range short. A half rep is a half result.
Chest responds well to 2x per week training. Split your heavy pressing on Day 1 and isolation/pump work on Day 2. This doubles your growth stimulus without overtraining.
Never flare your elbows 90° on bench press — keep them at 45–75°. This protects the AC joint and rotator cuff. Longevity is the foundation of elite physique building.