Jason’s Big and Ripped Chest Workout
Forgive the cheesy names of my workouts but I have to come up with something to make it sound exciting, right? There’s also a reason behind the workout names. I call this my ‘big and ripped chest workout’ because I alternate the compound and isolation chest exercises. Most chest workouts focus on the compound, or pushing exercises first followed by flyes, or isolation exercises. This chest workout tends to grant them both equal attention. The compound exercises help you grow while the isolation exercises allows you to bring out more detail in the muscle.
The focus of this chest workout is to concentrate on using strict form and keeping tension on the muscle throughout each rep. This method kills what would be more reps if you were just going through the motions. It also forces you to reduce the amount of weight you use in order to perform each rep with complete concentration. I feel this type of workout builds more muscle in the long run though.
Incline Barbell Press: 4 sets x 10 reps
Dumbbell Flyes: 3 sets x 12 reps
Hammer Strength Incline Press: 4 sets x 10 reps (triple drop on final set)
Cable Flyes: 3 sets x 12-15 reps
As you can see the chest exercises are very basic movements. The only special technique used is the triple drop set on the final set of the Hammer Strength Incline Press (which has become one of my favorite chest exercises). What makes this workout unique is the alternating of compound and isolation exercises as I described above. This workout creates a superior pump in your pecs.
Another factor, and this is just for the isolation exercises (dumbbell and cable flyes), is I only rested about 30 seconds between sets. I rested a bit more between the compound sets (incline barbell and Hammer Strength press). The great thing about this chest workout is it should take less than 30 minutes to complete. I’m not an avid fan of super short workouts but I also think that staying in the gym longer than necessary can be counter productive.
Train with Passion,