Strength & Pump Chest Workout

Strength & Pump Chest Workout

315 lb Bench PressI’m posting this a little late as chest day was this past Tuesday but this chest workout is definitely worth posting. Although this workout is just using straight sets (no drop set, rest-pause, supersets, or anything like that), it can be very effective for gaining strength and attaining the pump.

I call it ‘strength and pump’ because the first part of this workout focuses on getting stronger, specifically on increasing your bench press. However, there are other elements of this chest workout that will give you a solid pump in your pecs.

Chest Workout

Bench Press: 7 sets x 12, 8, 5, 3, 5, 8, 12 reps (*pyramid)

Incline Dumbbell Flyes: 3 sets x 10 reps

Incline Barbell Press: 3 sets x 8 reps

Flyes (Pec Dec): 3 sets x 15 reps

* I used the pyramid method for bench press for 7 total sets. This does not count the two warm up sets I did (warm up as much as you need to before starting the seven working sets). Pyramiding is basically going up in weight each set up to the fourth set then dropping weight each set thereafter. The pyramid weight training technique is often used to build strength, and especially increasing your bench press.

As you can see the first chest exercise, bench press, can be heavy, intense, and it’s also using high volume. This is a great way to get stronger. But I switch it up a little by going to a flye movement instead of the typical pressing exercise that often follows the first chest exercise. And you can see that I go back and forth between a press and some sort of flyes. This can create a tremendous pump in your pecs.

So you really get the best of both worlds with this chest workout. You’re moving some heavy weights which will make you stronger and overload the muscle for growth. And you’re also doing something unique by going from a pressing exercise to a flye exercise rather than doing all presses in the beginning and flyes at the end, which is common with most chest workouts. This creates a better pump, in my opinion. Try it out on your next chest day!

Train with Passion,

Jason Stallworth

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