Steve Cook Chest Workout
When performing the close-grip bench press, slowly lower the weight to your chest, then come up 1/4 of the way. Bring the bar back down to your chest, then press it all the way back up. Performing quarter reps increases the amount of time your muscles are under tension—an important part of building bigger, stronger muscles.
Close-grip bench press/Face pull
I like to use a narrow grip to bring my triceps and front delts into play. For each consecutive set, use 60, 65, 70, and 75 percent of your regular bench-press 1RM. If you have a spotter, use them when the going gets heavy.
The face pull is a great exercise to train your middle back, rear delts, and even your traps. Use weight that's heavy enough to make the last couple reps on each set difficult, but really focus on your form here.
For this superset, start with the weighted pull-up. If you have a weight belt, use it. If not, hold a dumbbell between your feet. If you can't use weight, just do 6 reps with your own body weight. If you can't get 6 reps, have someone help you, or use an assisted machine. Do the reps as best as you can!
Weighted pull-up/Incline dumbbell press
Control your descent, and pull hard on the way up. Try to fail on that sixth rep. Next time you do this workout, try to increase the weight you use or employ less assistance.
Your second exercise here is an incline press. I like to use dumbbells because they force each side of my body to work independently. If one side is weaker than the other, I'll be able to tell. The incline will really smoke your upper chest.
Perform the dumbbell bench press with roughly 22-23 percent of your regular bench-press 1RM. Do all 6 reps on one arm before moving to the next. Hold that nonworking arm up and out, but don't lock it out.