Jason’s Pyramid Chest Workout
Actually, I’m not sure if this is a true pyramid chest workout because I’m going up in weight each set and then I reverse the pyramid. I like this type of workout for a few reasons. One is it allows you to gradually move into some heavy weights rather than jumping right in. At my age, warming up thoroughly is important. And really it should be important at any age if you want to prevent injury.
Another reason I like pyramid workouts is it gives you a mixture of high reps and low reps as well as heavy weights and lighter weights. I also like the fact that you end up training with more volume, depending on how many total sets you do. In any case, you’re usually going to end up doing more sets with a pyramid workout (pyramid up followed by reversing the pattern) than you would doing straight sets.
Pyramid Chest Workout
Incline Barbell Press: 6 sets x 10, 8, 5, 5, 8, 10 reps
Cable Flyes: 4 sets x 12 reps
Hammer Strength Incline Press: 6 sets x 12, 8, 6, 6, 8, 12
Pec-Dec Flyes: 4 sets x 12 reps
As you can see, I used the pyramid method only on my pressing exercises. Another variation in this chest workout is I alternates my presses and flyes. You see most people perform flyes at the end of their chest workouts. This gives me a different feel and pump so I’ll alternate them from time to time.
If you’re looking for something new and just need a change in your workout, try this pyramid chest workout. You definitely get a good pump with all the volume. I actually did this workout yesterday (my schedule has been a little weird this week so my normal workout days were shifted). I was sore the day of the workout and still pretty sore today.
Train with Passion,