3 Essential Exercises for Full Chest Development

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Welcome to The Ripped Report! Here’s what we’ve got for you: 

• Wesley Vissers’ go-to three exercises for full chest development

• An overview of James Hollingshead’s workout to build 3D delts

• An in-depth look at the effectiveness of Jeff Nippard’s bodybuilding program

TRAINING 

Full Stack Chest Development 

What complements a shredded physique better than full-stack chest development? These mirror muscles enhance your overall look and boost your pushing power. However, sticking to the same old chest routine can get boring — and less effective. If you're searching for fresh ideas or a more impactful workout, look no further than 2024 Arnold Classic Physique champion Wesley Vissers' chest training routine.

Chest development is crucial in the Classic Physique division, and Vissers swears by three key exercises: the inner chest press machine, the incline chest press machine, and chest flye. The inner chest press machine targets the inner pecs while maintaining a fixed motion plane, helping you focus on range of motion to build a dense, fuller chest. Incline presses add upper chest mass, and Vissers strategically saves chest flyes for last to stretch and isolate the pecs fully.

Discover why these moves are his go-to choices and how to maximize your chest growth with his expert advice.

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WORKOUT

The 3D Delt Show

IFBB Pro League Men’s Open bodybuilder James Hollingshead has the perfect workout to transform your shoulders from flat to full. Building broader delts enhances your shoulder-to-waist ratio and creates a more balanced and aesthetic physique. Recently, Hollingshead shared a sneak peek into his shoulder and triceps workout, including a dash of core training. 

Despite the high-volume nature of his routine, comprising 11 exercises, Hollingshead focuses on performing just one intense working set per movement. Highlights of his delt training include his preference for the reverse pec deck to target the posterior delts and his chosen rep range of eight to 12 to maximize shoulder hypertrophy. 

BODYBUILDING 

“The Pure Bodybuilding Program” Review

Looking for the perfect bodybuilding program but not sure where to start? Exercise scientist Dr. Mike Israetel recently reviewed Jeff Nippard’s “The Pure Bodybuilding Program,” designed by the professional natural bodybuilder and powerlifter. Centered around a push-pull-leg training split, the program was tested as Dr. Israetel tackled a push-day workout, analyzing the exercises, suggested alternatives, and practical recommendations included in the routine.

“The Pure Bodybuilding Program” features an in-depth hypertrophy guide that explains the science behind muscle growth, step-by-step instructional videos for every exercise, and a comprehensive nutrition plan to fuel your progress. Dr. Israetel’s review dives into the program’s structure, breaking down each push-day exercise, including sets, reps, and RPE (rate of perceived exertion), while also highlighting why it’s an excellent choice for beginner and intermediate lifters aiming to build muscle effectively.

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THE DROP SET

• Developing a strong posterior chain is essential for pull and leg strength. Here’s how the glue-ham raise builds your hamstrings, glutes, and lower back. 

• The 2025 Pittsburgh Pro takes place May 10-11. This is how Men’s Open bodybuilder Martin Fitzwater is fine-tuning his posing and recovery.

• Learn all about the nutrition strategies Phil Heath used to win a staggering seven Mr. Olympia titles.

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