Watch lifetime natural Simeon Panda talk through a typical session at Metroflex UK giving tips on how to build a big chest. The high volume, heavy session includes flat bench press, incline bench press, and cable fly’s for a total of 24 sets. Simeon discusses how he likes to pyramid sets from light to heavy weight, before dropping the weight back down for high reps. Panda also gives some useful tips for bench press spotting, and discusses the elbow wraps he uses for support and to reduce pain from tendonitis. Try out the big chest routine listed below:


  • Flat Bench Press: 10 sets of 1 to20 reps with a final rest-pause set
  • Incline Bench Press: 6 sets of 8 to 15 reps
  • Cable Fly’s: 4 sets of 8 to 15 reps
  • Variation of Cable Fly’s: 4 sets of 8 to 15 reps
Simeon Panda Chest
IT’S CHEST DAY!!! #JustLift #ThatIsAll
Simeon Panda chest Chanel Coco Brown
#Teamwork I was chatting with my boy at the gym today and mentioned my girl @chanelcocobrown was away for the weekend and he said ‘oh, little bit of peace and quiet’ and I thought nah, it’s straight boring with her not around lol, I almost turned my Xbox on today…almost
Who’s going to FIBO this week? Come meet Chan and I at the @sp_aesthetics stand G50, Hall 10.2, 7-10 Apr It’s going to be a fun weekend!
For my full training routines download my Mass Gain Extreme Training Guide
How to build a big chest Simeon Panda
CHEST DAY! About to go kill it, and I’m not leaving until my chest looks just like this pic that pump is magnificent Lets go!


INSTAGRAM: simeonpanda
FACEBOOK: Simeon Panda
TWITTER: @SimeonPanda