Jason’s Big Chest Workout
I’m calling this my ‘big chest workout’ because it incorporates a variety of techniques that will force your chest to grow. As most of you know, I’m a firm believer in using heavy weights to build muscle. I’m also a believer in compound exercises for muscle mass such as the ole fashion bench press. Yet as much as heavy weights and compound exercises are great for building the muscle I also believe you need different exercises and techniques to shape the muscle. And that’s what this big chest workout is all about; building and shaping the muscle.
Big Chest Workout
Bench Press: 5 sets x 8, 6, 4, 2, 30 reps
Incline Barbell Press: 5 sets x 10, 10, 10, 10, 30
Dumbbell Flyes: 3 sets x 10 reps
Pec Dec Flyes: 3 sets x 20 reps
I didn’t list the 2 warm up sets before jumping into the heavy working sets on bench press. I basically did a set with 135 lbs followed by another warm up with 225 lbs. My first working set was with 315 lbs and I progressively went up each set, up to 375 lbs. For my 5th and final set I dropped it down to 225 lbs and hit 30 fast reps. I normally don’t list my numbers because ‘heavy’ is relative. What may be heavy to me, you may warm up with! And of course vice-versa. But I’ve never been naturally strong and at almost 40 years old I’m proud of my accomplishments with lifting weights. It’s always been my passion and it’s something I’ll do for the rest of my life, as long as I’m able.
I kept my sets on incline barbell press very strict and stayed with the same weight. My 5th and final set on incline was 30 reps with 135 lbs. I then proceeded to do 3 sets of strict dumbbell flyes followed by 3 high rep sets (20 reps) for pec dec flyes. I feel like this big chest workout gave me the best of both worlds, mixing heavy weights in the lower rep range with high rep sets. I also mixed explosive reps on my heavy sets with more concentrated reps on some sets, and also pumped out a few high rep sets. This gave my chest a great pump at every angle. I hit several sets of calves followed by my usual cardio after my chest workout.
Train with Passion,