Anthony Dispensa's picture


I think everyone loves Mondays (in the gym anyway). You know, the one day that every bench is taken? More commonly known as international bench day. I absolutely love training chest, probably because my shoulders stick out further than my chest. They almost make my chest invisible.

So I crush it as hard as possible. If you have issues like me with ginormous front delts, then you know what I'm talking about. Here's a tip to help with this common problem:

Throw some decline exercises into the beginning of your routine. Shock your body – don’t start with the same old flat bench or an incline bench fly routine. Mix it up. Keep the body guessing. Decline presses target the lower division of the pectoralis major.

I absolutely love training chest. Mix it up to create a proportioned balance.

There are two divisions of the pectoralis major. The upper portion is the clavicular head and the lower is the called the sternal head. Because of the angle that the decline provides it will target the sternal head. When the lower portion of your chest begins to grow and protrude, it will create a proportioned balance to the upper chest and front delts causing an appearance of a much larger chest.

Can you tell I have a love for working the chest?! Watch this video for some of my chest training tips.



Begin with decline presses, dumbbells or barbell or even both.

Barbell's make it easier to add more weight hence gaining mass, because of the weight you can add.


The Bilateral movement behind the barbell press makes it easier to add more weight to where as dumbbells give you a better stretch because of the greater range of motion they are unilateral in movement. Though simultaneous they are unilateral in mechanics.


Dumbbell flyes or a great addition to the lower chest. It is a complete isolated movement. Give it a try you won't regret it.

Superset any of these movements or to really challenge yourself Do a giant set with all of them. A SUPERSET  is when you do two exercises done one after the other. A GIANT SET is when you do all the workouts done one after the other.

Cable crossovers,dips and Pullovers are great finishing/detail moves.



At times I get so caught up with training my chest that I begin to neglect my delts/shoulders, because they are far more genetically advanced or developed than my chest is. That reminds me that sometimes as a Christian I forget the grace that was given to me. I know we all have these feelings at times.

We have three enemies; The devil, the world and our flesh. They war against us constantly. Do not forget your first love.

When I was eleven I met a young girl who broke my heart. I cried out to God , “Why can't I have her?'” For years I would run into her briefly. I always wondered why, I somehow felt connected to her. Twenty-two years later that changed. God heard my youthful prayer. But, I had to spend ‘40 years in the wilderness’ (well 22 to be exact) to become the man God wanted me to be in order to have the wife He had planned for me!

She is now my wife, best friend, swole mate, and business partner in our very own Philadelphia gym, Body is the Temple. Instead of showing off our gains alone, we train together and gain together.

We share a common interest other than the gym, Jesus Christ! He is the center of our universe. Without God reigning in my Temple (body) it is just a building.

Here is an outrageous love training tip: invite your spouse to the gym. Help each other. Mold each other. Encourage each other constantly. Satan wants to divide us like he did in the garden. Instead, brothers love your wife as Christ loves the church. Sisters support your husband. Help each other grow in the gym and more importantly in God!

Use the numbers below to continue reading all the pages in this article. They include videos to help you get some Philly style outrageous gains.

NEXT PAGE – Outrageous Sacrifice + Leg Exercises


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