Best 2 Exercises for a Jacked Chest

The 10-Set Flat Bench Press Routine for Size and Strength

Wiltshire structures his Monday chest workout around 10 sets of flat bench press, focusing on intensity and progressive overload according to his online video breakdown. Rather than maintaining a static weight, he gradually works up to a two or three-rep maximum around sets four and five before dropping the weight back down. While not designed specifically for powerlifting, Wiltshire states that this heavy volume approach has yielded significant strength and size gains.

During the 10-set sequence, Wiltshire occasionally attempts a heavy single-rep personal record every few weeks. His opening sets utilize a weight close to his 30-rep maximum, incorporating partial reps toward the end of lightweight warm-up sets. According to his training notes, each working set is pushed toward failure, supported by longer rest periods to maintain performance through the later stages of the session.

Mastering Dips as a Primary Chest Movement

Following the bench press, Wiltshire transitions directly into 10 sets of dips, giving the movement the same level of attention and intensity rather than treating it merely as a finisher. His progression typically moves from bodyweight dips to weighted sets, before concluding with bodyweight reps on the final sets.

For lifters new to the movement, Wiltshire recommends spending ample time mastering bodyweight repetitions before adding external weight. He points out that muscles adapt and become stronger faster than connective tissues like tendons and ligaments, making a gradual progression essential for injury prevention.

Why Recreational Lifters Should Limit Exercise Selection

Wiltshire argues that recreational lifters should avoid copying professional bodybuilders who perform numerous exercises with extreme intensity per set. Limiting exercise selection allows lifters to accumulate more total sets, practice the movements more frequently, and build technical proficiency.

For natural lifters, focusing on compound movements like the bench press and dips provides frequent opportunities to challenge the chest while simultaneously developing overall strength and work capacity, according to the fitness creator.

Are Incline Presses Necessary for Upper Chest Growth?

Challenging the common notion that an incline press is mandatory for upper chest development, Wiltshire suggests viable alternatives such as the reverse-grip bench press or overhead pressing performed on other days of the training week. His broader argument is that non-advanced lifters benefit far more from mastering a core set of movements than from constantly cycling in new exercises.

Did You Know?

Fitness creator Jack Wiltshire’s minimalist routine consists of just two exercises performed across 20 total sets on a single training day each week.

Frequently Asked Questions

How many exercises does Jack Wiltshire use for his chest workout?

Wiltshire uses just two exercises—the bench press and dips—for his weekly chest session.

How many sets does he perform per exercise?

He performs 10 sets of each movement, totaling 20 heavy sets for his entire chest workout.

Why does he recommend limiting exercise selection?

According to Wiltshire, focusing on fewer movements allows lifters to accumulate more volume, practice the exercises more frequently, and build technical proficiency rather than constantly changing routines.

Are incline presses required for upper chest growth according to Wiltshire?