💥 Ross Dickerson Chest Workout
💥 Ross Dickerson Chest Workout: Chisel Your Chest Like a Greek God (Injury-Free & Full Routine)
They say chest day is every Monday — but for Ross Dickerson, every chest day is an event.
From upper pecs that pop out like armor plates to a lower chest that curves like a comic book hero’s suit, Ross doesn’t just work out his chest — he engineers it. And the best part? He does it smart, safe, and with a plan.
If you're tired of your chest looking like two flat pancakes or if every bench session leaves your shoulders crying — this guide is your answer.
🔍 Why Your Chest Workout Might Be Failing You (And How Ross Fixed It)
Most gym-goers train chest like it’s one big muscle — flat bench, a few push-ups, maybe cable flies, done.
But Ross knows better. The chest isn’t one muscle. It’s a team of muscles, and each one needs specific attention:
| Muscle Group | Function | Ross Focuses With |
|---|---|---|
| Upper Chest (Clavicular Pecs) | Push upward, aesthetic fullness | Incline bench |
| Mid Chest (Sternal Pecs) | Overall push strength | Flat bench, dumbbells |
| Lower Chest (Costal Pecs) | Lower curve, separation | Decline press, dips |
| Serratus Anterior | Chest-wing connection | Dumbbell pullovers |
🧠 Rule #1: Injury-Free or Nothing
Ross has been in the game long enough to know: no gains are worth shoulder tears.
So every part of his chest routine follows these principles:
-
✅ Shoulder-safe angles
-
✅ Controlled reps (no ego lifting)
-
✅ Proper warm-up
-
✅ Full chest engagement (not just front delts doing all the work)
Let’s dive in.
🏋️ Ross Dickerson’s Complete Chest Workout (Step-by-Step)
Training Days: Once a week
Duration: 60–70 minutes
Goal: Chest thickness, upper chest priority, shoulder safety
🌡️ Warm-Up: Wake Up Those Pecs First!
5–8 Minutes Total
- Arm circles + band pull-aparts – 2 sets x 20 reps
- Resistance band chest presses – 2 sets x 15 reps
- Push-ups (slow & controlled) – 2 sets x 10
- Empty bar bench press – 2 sets x 15 reps
💡 This preps the joints, pumps blood, and tells your chest: "Get ready, buddy."
💪 Main Workout (Dickerson-Approved & Balanced)
1. Incline Dumbbell Press
- 4 sets x 10, 8, 8, 6 reps
- Priority for upper chest
🔥 Tip: Keep a 30–45° bench angle — not too steep or your shoulders will take over.
2. Flat Barbell Bench Press
- 4 sets x 10 reps
- Classic mass-builder
🔥 Tip: Slight arch in your lower back, feet planted, bar to mid-chest.
Don’t bounce it like a trampoline.
3. Incline Machine Press or Smith Press
- 4 sets x 12 reps
- Time under tension > brute force
🔥 Tip: Ross loves pausing at the bottom to stretch the pecs. That’s where growth hides!
4. Seated Cable Fly (Mid or Slight Incline)
- 4 sets x 15 reps (slow reps!)
- For striations and chest separation
🔥 Tip: Bring hands together like you’re hugging a tree — don’t clap at the top like a seal.
5. Chest Dips (Lean Forward)
- 3 sets x 12 reps (add weight if needed)
- Targets lower chest and adds roundness
🔥 Tip: Lean forward slightly, elbows flare out — this turns it into a chest exercise.
6. Dumbbell Pullover (Optional Finisher)
- 3 sets x 12 reps
- Chest-to-lat connection, deep stretch
🔥 Tip: Keep your hips low, don’t turn it into a triceps move.
🛡️ How Ross Avoids Chest Injuries (And You Should Too)
Chest injuries often strike silently: a small tear here, a shoulder tweak there. But Ross? He plays the long game.
Here’s how he avoids becoming a cautionary tale:
✅ Smart Bench Angles
Ross avoids ultra-high incline benches that shift pressure to the delts.
Instead, he uses 30–45° for upper chest, and flat or slight decline for other areas.
✅ No Ego Pressing
Ross lifts heavy — but always with control and full range of motion.
You’ll never see him bouncing a barbell off his ribs.
✅ Rotator Cuff Work
Before and after chest day, he does rotator cuff activation with bands.
Healthy rotator cuffs = happy shoulders = better chest growth.
✅ Stretch & Foam Roll
After chest day, Ross stretches his chest (doorway stretch, band pulls) and foam rolls his pecs to avoid tightness and imbalance.
🥗 Chest Day Fuel: Ross Dickerson’s Meal Plan Before & After Gym
You can’t build a massive chest on an empty stomach (unless you're a lizard). Ross fuels his workout like a machine.
🍽️ Pre-Workout Meal (1.5 hrs before)
- 150g lean chicken breast
- 1 cup basmati or jasmine rice
- 1 tbsp peanut butter
- ½ avocado
- Water + green tea or black coffee
Why? Clean carbs + lean protein + healthy fats = power chest session incoming
🥤 Post-Workout Meal (Immediately + 1 hour later)
Immediately (within 20 mins)
- Whey protein shake + 1 banana or dates
Meal 1 hour later
- 200g salmon or lean beef
- 1 baked sweet potato
- Handful of mixed veggies (spinach, carrots)
- Greek yogurt or low-fat cottage cheese (bonus protein)
Why? Recovery, anti-inflammation, and chest repair!
🤯 Funny Chest Day Truths You’ll Relate To
- Everyone becomes a mirror expert after the pump hits
- Push-ups after benching? Feels like trying to do CPR on yourself
- You’ll say “just one more set” 5 times
- The day after chest day: opening doors = elite challenge
- You’ll start doing random chest flexes mid-convo (don’t deny it)
🎯 Final Thoughts: Build That Dickerson Chest, One Rep at a Time
Ross Dickerson’s chest didn’t appear overnight. It’s the result of:
- Strategic training for all chest areas
- Smart angles and technique
- Avoiding shoulder abuse
- Fueling like a machine
- And showing up week after week with consistency
You don’t have to lift like a gorilla to build a heroic chest. You just need to train smart, eat right, and recover like a pro.
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