Maintenance Chest Workout

Maintenance Chest Workout

I’m a day late posting this as yesterday was my chest day but I believe this workout it worthy of posting. It’s an extremely simple workout with basic chest exercises (as usual). Most of us love training chest and I’m no different. That being said, we don’t want to slack on our chest workouts. But about a month ago I was going super heavy on bench press and ever since, I feel a little soreness deep in my pecs when I train chest. My guess is I probably need to skip a week or 2 of chest training but that’s not in my nature. So the second best thing is to de-load, or do what I call a maintenance chest workout.

A maintenance workout is pretty much the same as a deload workout; you’re working the muscle and getting the pump, yet not training with all-out intensity, and not going too heavy. In this case I want my chest to heal but I don’t want to skip it entirely. So I did what I call a maintenance chest workout. I kept the weight on the moderate side getting about 15 reps for everything. Let’s get to the workout.

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Chest Day – 15 Reps – Maintenance Workout

Incline Bench Press: 4 sets x 15 reps
Hammer Strength Chest Press: 4 sets x 15 reps
Cable Flyes: : 4 sets x 15 reps
Hammer Strength Incline Press: : 4 sets x 15 reps

Another note to add is my rest was about 45 seconds to a minute between each set. The reps were more powerful for incline barbell press and they were more controlled for every exercise thereafter. Even though I didn’t go heavy the higher reps gave me a tremendous pump and made my chest feel full. I made sure I stretched after my chest workout, which is something I’ve always slacked on and I’m starting to pay more attention to now.

I also hit some traps after training chest (for now, Wednesdays are chest and traps). I did 4 sets of 20 reps with dumbbell shrugs. I’ve seen better development in my traps with the higher reps. Of course part of trap development is from back training as well. I finished up with my usual cardio on the bike.

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