Springfield, MO -

On this Fit Friday, Noah Alldredge of Big Time Results talks about chest workouts, including incline and decline chest presses, and which workout is the best one to pump up your chest for swim season.

Check out the video for Alldredge's thoughts. 

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Here's a chest workout that he shared with us.

Declined bench barbell: 4 sets of 6 with 1 second pause on chest before lifting the weight.

Paul demonstrates the decline bench press for Fit Friday

Inclined bench dumbbell: bench press 3 sets of 12.

Fit Friday Video Which bench press is better

Flat bench dumbbell flys:  3 sets of 10 with 3 seconds on the downward phase of the lift.

Paul demonstrates bench press for Fit Friday

"You'll feel the pump!" Alldredge said.