Jason’s Unorthodox Chest Workout
Every now and then I like to throw in what I call an unorthodox workout, and in this case it’s for chest training. What I mean by an unorthodox workout is doing something completely different from what’s universally considered a normal workout. Standard straight-set workouts are great, and throwing in various bodybuilding techniques are even better. But some days I feel the muscles need to be shocked. Today was that day for chest.
Right now I’m on a pull, push, leg (repeat) workout program and today was push day. I hit chest, shoulders, and triceps but I want to hone in on my chest workout for this post. The exercises were not anything unusual or special. I’m not a fan of weird exercises. I believe the standard dumbbells, barbells, and occasional machines are best for targeting chest growth. However, I do like to switch up the exercise order from what’s typical and use a variety of techniques from time to time that may seem, as the title suggests, unorthodox.
Bench Press: 4 sets x 10-15 reps –
– superset with –
Dumbbell Flyes: 4 sets x 12 reps
Hammer Strength Incline Chest Press: 4 rest-pause sets (12-7-5 reps)
Hammer Strength Chest Press (One-Arm): 4 sets x 12 reps
I started out blasting my chest with some supersets. You don’t see too many people doing that, and especially supersetting anything with bench press. I believe too many people ego-bench and where as that can get you stronger, it doesn’t do much for building the muscle tissue. So I picked a weight I could bench press for a solid 10-15 reps on and immediately hit a set of dumbbell flyes after. On the flyes, it’s important to flex your chest muscles at the peak of the movement.
I went to some rest-pause sets and chose a weight I could get 12 or more reps with. I rested seven seconds between each rest-pause set which enabled me to get about seven to eight reps the second round and five to six reps the third. I rested for about a minute or so between each total set. I then proceeded to hit some one-arm chest presses on the Hammer Strength Chest Press machine. I did these reps very slow and controlled to get that burn. If you need something different for chest or feel like you hit a stump, then try this chest workout.
Train with Passion,