Friday Chest Blast Workout

Jason’s Friday Chest Blast Workout

Friday has become the new chest day for me over the past few weeks. Two reasons for this 1) my leg day training partner Big Mike and I decided to train chest together, and 2) hardly no one else is training chest on Fridays (as you know, Monday is International Chest Day in most gyms). I was a little concerned at first that I would be too fatigued to train chest hard at the end of the week but it’s been just the opposite. I’ve been stronger and have been able to pump out more reps on my Friday chest days.

This chest workout is a little unique as it doesn’t start out with the standard three to four sets of bench press or incline press. My goal isn’t so much to see how strong I am on chest, and that’s a folly with many when it comes to chest training. It was mine for years. My goal is to pump as much blood into the muscle as possible, and that sometimes requires using a variety of techniques. I’m going for a bigger, well-defined chest as opposed to just being strong. Let’s get to the chest workout!

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Chest Workout

Dumbbell Flyes: 4 sets x 12 reps

* Decline Barbell Press: 4 sets x 10 reps –

– superset with – ** Incline Barbell Press: 4 sets x 20 reps

Hammer Strength Incline Press (one-arm): 4 sets x 12 reps –

– superset with – Flexing chest muscles for 10 seconds

Smith Machine Incline Barbell Press: 4 sets x 5-12 reps


* these were strict reps and the focus was on the negative part of the rep, taking at least three seconds on the negative for each rep

** these reps were what I call pump reps; faster pace and kept the weight moving

Again, this chest workout may seem a little unorthodox and may even seem in reverse order from most chest workouts. I’ve been starting my chest workouts with a flye movement for the past few weeks as a warm up and pre-exhaust. This has lead to better pumps during my chest workouts. We then jumped right into some brutal supersets. We did 225 lbs on decline barbell press for 10 extremely strict reps then supersetted with incline barbell press with a mere 135 lbs for 20 reps.

The one-arm Hammer Strength presses were tough as well as we supersetted those with flexing our chest muscles for 10 seconds. This may sound simple and perhaps even a little cheesy, but it creates a tremendous pump, trust me! We ended with a few straights sets of incline barbell press on the Smith Machine and actually went a little heavy on the last couple of sets. Try this on your next chest day!

Train with Passion,


About the author

Jason Stallworth