Muscle Building Chest Workout

Jason’s Muscle Building Chest Workout

Jason Stallworth 405 lb Bench Press This morning’s chest workout is similar to last week’s chest workout. I’m pyramiding up in weight each set for my first exercise, which is the bench press. And after my final heavy set I backed the weight off and did an extremely high rep set. I also went somewhat heavy on my second exercise, incline barbell press. The final two exercises for my chest workout were flyes; incline dumbbell flyes followed by pec dec flyes.

I love mixing heavy weight sets with high rep sets. To me this gives me the best of both worlds and is more of what I call a powerbuilding style workout. I’ve always been a fan of heavy weights for building muscle mass. I don’t think there’s any getting away from that. But I also feel you need higher reps to pump the muscle full of blood. So you’re pushing heavy weights while getting an extreme pump in one workout. This is the best way to grow, in my opinion.

Muscle Building Chest Workout

Bench Press: 5 sets x 10, 8, 5, 1, 30 reps

Incline Barbell Press: 4 sets x 10, 10, 6, 5 reps

Incline Dumbbell Flyes: 4 sets x 8 reps

Pec-Dec Flyes: 4 sets x 20 reps

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You can clearly see my rep ranges for this chest workout are all over the place. There are some super heavy sets involving low reps while you’ll see some pretty extreme high rep sets as well. The first 2 exercises are compound chest exercises. I like to take advantage of those muscle builders and go heavy. Whereas my bench press reps were more explosive, I used more controlled reps for incline barbell press. I also used controlled reps for my dumbbell flyes. My final exercise, pec-dec flyes, I used faster reps going for the ultimate pump with 20 rep sets.

405 lb Bench Press

I also set a new personal record this morning. I’ve never been super strong on my bench press and I’ll admit, it’s quite irritating that so many people seem to measure one’s overall strength by how much you can bench press. People often forget about lifts like squats and deadlifts, which are probably a better measure of overall strength. However, I’m proud to say I bench pressed 405 lbs for 1 rep on my final heavy set this morning. I’ve never benched this much, and have never even tried. I’m 39 years old, an age where your natural strength should be declining. So I feel pretty good about setting new personal records at this age.

Train with Passion,



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