The Seth Feroce Chest Workout | The Ultimate Guide!


Are you curious how Seth Feroce trains his chest? Do you want to know exactly how Seth designs his chest workouts to build size and strength? Then you’ve come to the right place.

In this comprehensive guide you’ll learn the exact workouts that Jeff uses to build a bigger, stronger chest.

Seth Feroce trains his chest once per week using a 5-day bodybuilding bro split. For example:

The Seth Feroce Training Split

  • Day 1: Chest
  • Day 2: Back
  • Day 3: Off
  • Day 4: Shoulders
  • Day 5: Legs
  • Day 6: Arms
  • Day 7: Off

Seth Feroce likes the 5-day bodybuilding bro split because he likes to attack each muscle group with a lot of volume and intensity.

Seth often performs 4-6 different exercises for his chest and other muscle groups! And the only way to do this is by training each muscle group on its own training day using a bro-split routine.

Here is a simple Seth Feroce chest workout that you can try. Check it out:

Seth Feroce Chest Workout #1

  • Exercise #1: 30 degree incline smith machine press, 4 sets of 8-15 reps
  • Exercise #2: Hammer strength incline press, 4 sets of 8-15 reps
  • Exercise #3: Machine pec dec, 4 sets of 8-15 reps
  • Exercise #4: Machine incline press, 4 sets of 8-15 reps

Here is the training video:

This bodybuilding-style chest workout is about as simple as it gets. Seth performs 4 exercises for his chest using a wide variety of machine exercises.

Seth likes to use machines in his chest workouts because it keeps him safe and reduces his risk for injuries.

Seth is a big believer in using proper form – he always recommends that you stay in complete control of the weight on your exercises.

“Make sure you are always in control of the weight, do not let the weight control you.”

For this workout Seth focuses almost exclusively on incline pressing variations. He says that a big upper chest is key in bodybuilding, so he focuses almost all of his attention on that part of his chest.

“Right now we want to optimize on that big shelf look. That’s really what we want to try to achieve here. We’re going to pyramid up in weight.

I feel pretty good, we want to stay nice and in control, but still moving the weight. We’re going to stay in control and push blood by moving weight.”

Here is another simple 4-exercise chest workout by Seth Feroce. Check it out:

Seth Feroce Chest Workout #2

  • Exercise #1: Machine pec dec, 4 sets of 8-15 reps
  • Exercise #2: 30 degree incline smith machine press, 4 sets of 8-15 reps**
  • Exercise #3: Lying DB pullover, 4 sets of 8-15 reps
  • Exercise #4: 30 degree incline DB fly, 4 sets of 8-15 reps****

**On your last working set perform a double drop set.

****On your last working set perform a Seth set. Train to failure, then cut the weight in half and train to failure again while doubling your reps from the first attempt.

Here is the training video:

For this workout Seth decides to pre-exhaust his chest with the pec dec machine.

His goal is to pump his chest full of blood early in the workout using an isolation exercise. That way, when he goes to perform his heavy compound pressing exercises he can really feel his chest working and reduce his overall risk for injury.

“We’re going to do some unorthodox training here. We’re going to start with pec dec, we’re going to start with flies, we’re going to push some blood without doing any power movements first.

That way whenever I work, my chest is crazy full and I can concentrate and continue to drive blood into a specific part, my upper chest.”

After the pec dec machine Seth Feroce performs a variety of exercises for his chest including the incline smith machine press, lying dumbbell pullovers and the incline DB fly.

Seth also uses some high-intensity techniques including drop sets and “Seth sets” to increase the intensity of his workout. A Seth set is a special type of drop set. You train to failure on an exercise, then reduce the weight by 50% and train to failure again.

Your goal is to get twice the number of reps on the second set as you got on the first set. For example, if you got 10 reps with 100 pounds, then you would immediately drop the weight to 50 pounds and shoot for 20 reps.

Here is Seth talking about this technique:

“When people say they are going to failure, it gives you the excuse to give up a little early. When you have a specific number that you have to hit, it’s going to push you past it.

And if you have more in the tank, f*ck it! It means you have to push yourself harder on the next set.”

Now let’s look at some of Seth Feroce’s higher volume chest workouts. Check it out:

Seth Feroce Chest Workout #3

  • Exercise A1: 30 degree incline DB press, 4 sets of 8-15 reps**
  • Exercise B1: 15 degree incline DB fly, 4 sets of 8-15 reps
  • Exercise B2: Incline push ups, 4 sets of 8-15 reps
  • Exercise C2: V-bar dips, 4 sets of 8-15 reps
  • Exercise C2: Machine pec dec, 4 sets of 8-15 reps
  • Exercise D1: Cable crossover, 4 sets of 8-15 reps, no rest
  • Exercise D2: Straight arm cable pullover, 4 sets of 8-15 reps, no rest
  • Exercise E1: Ladder push ups, 1 set of 90 reps

On the last 2 sets perform a “Seth set.” Train to failure, then cut the weight in half and train to failure again.

Here is the training video:

Talk about a high-volume chest workout! Seth performs 8 different exercises to attack his chest from as many different angles as possible.

As usual Seth focuses on using perfect form on every single exercise. He says the whole point of lifting weights is to stimulate the target muscle, so that has to be your focus during your exercises.

Seth likes to focus on bringing the dumbbells together and squeezing his upper chest on his dumbbell exercises.

“I’m not bringing the dumbbells together. I’m pushing blood to the upper / outer chest.

I’ll do a few warm up sets, get rolling, make sure I have the movement down, make sure my chest / shoulders / triceps are ready, move the weight.”

Later in the workout Seth performs a bunch of supersets for his chest. Seth says that supersets are a great way to increase the intensity of your workouts and to increase the time under tension of your sets.

“I am supersetting this back and forth, back and forth, no breaks in between these two. The goal here is intensity. Intensity!

If you’re not intense about it then you’re not going to change the way you look. Keep that in mind. Everything you have been doing is the reason you look the way you do.

If you change things up, add some intensity, add some food, shits going to change! It’s that simple.”

Here is another one of Seth Feroce’s high-volume chest workouts that you can try. Check it out:

Seth Feroce Chest Workout #4

  • Exercise #1: 15 degree incline DB press, 4 sets of 8-15 reps
  • Exercise #2: 15 degree incline DB fly, 4 sets of 8-15 reps
  • Exercise #3: Lying DB pullover, 4 sets of 8-15 reps
  • Exercise #4: Incline machine press, 4 sets of 8-15 reps
  • Exercise #5: Machine fly, 4 sets of 8-15 reps
  • Exercise #6: V-bar dips, 4 sets of 8-15 reps

Here is the training video:

As usual Seth focuses on different dumbbell and machine exercises in this workout. Seth says that he almost never trains heavy on the flat bench press or the incline barbell press.

He says that these exercises are very risky, as it is very easy to injure yourself on them.

“Me, you’ll never see me do anything heavy flat bench, or heavy first, or heavy singles on the flat bench. I look at it as a serious injury, it’s a problem. I may do the flat bench as my third or fourth exercise with 225-315 pounds.”

Throughout the workout Seth uses short rest periods and trains for the pump. He says the key to getting the most out of this kind of high-volume workout is to stay fueled and hydrated.

“Back into it. Taking a short break in between each set, 60-90 seconds. That’s why we have to be hydrated, fueled and ready for these workouts.”

Seth Feroce and many other professional bodybuilders thrive on these kind of short rest period workouts.

Conclusion

Seth Feroce trains his chest one day per week on its own separate training day. He likes to perform anywhere from 4-6 exercises per workout, and he almost always focuses on different dumbbell and machine exercises.

Seth says the key to building a big chest is to feel your chest contracting on every rep, and to stay in control of the weight at all times.

He thinks too many people go heavy on the flat bench press or the incline bench press, when instead they should be focusing on feeling their chest working on more joint-friendly exercises.

If you respond well to high-volume workouts then go a head and give Seth Feroce’s chest workouts a shot.  They may be just what you need to take your training to the next level.

“I believe there’s an inner power that makes winners or losers. And the winners are the ones who really listen to the truth of their hearts.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

Recent Posts