Jason’s Chest and Triceps Pump Workout
This morning’s chest and triceps workout is definitely worthy of a post. I call this a pump workout because this type of training is meant to engorge the muscle with blood and leave you with a crazy pump in your chest and triceps. There’s a couple different techniques I used to achieve this but mainly it’s from pre-exhausting the chest and the triceps before getting into the meat of the workout.
Chest and Triceps Workout
Bench Press: 3 sets x 12 reps –
– superset – with Dumbbell Flyes: 3 sets x 12 reps
Incline Barbell Press: 3 sets x 12 reps
Hammer Strength Chest Rest: 3 sets x 8 reps (negatives)
Decline Barbell Press: 3 sets x 15 reps
Dips: 3 sets x 25 reps
Rope Extensions: 3 sets x 12 reps (drop set on final set)
Seated Machine Extensions: 3 sets x 12 reps (drop set on final set)
As you can see I started with an unorthodox method of chest training (if you’ve been keeping up with my training posts you’ve seen this method before; it’s quite effective and I’m using it more often). Normally folks start out with a compound movement and go heavy with straight sets. At best, they may do a drop set on the final set. However, I started by supersetting bench press and dumbbell flyes. This is an extremely painful way to begin your chest workout, trust me. But you’ll pump so much blood into the muscle this way, setting the tone for the rest of your workout. Granted, you won’t be able to bench press as much weight but my goal isn’t numbers; it’s to build the muscle tissue.
The negative reps on the Hammer Strength Chest Press were quite brutal. I used a moderate weight that I could normally pump out 20 solid reps with. But I took 5 seconds to lower the weight back to the starting position each rep, keeping my chest muscles flexed throughout each rep.
I used dips as a double whammy; to finish my chest workout as well as pre-exhaust my triceps (which chest training in general will pre-exhaust your tris). The next two exercises were done with strict form and I used drop sets for the final set on each. I want to challenge you to try this workout on your next chest and triceps day!
Train with Passion,