Hitting Chest from All Angles
For the first time in a long time I hit my chest from all angles during this morning’s workout. Wednesdays are chest and traps for me in this current workout routine I’m on. I usually do a variety of exercises for chest but today I hit incline, decline, and flat movements; all angles. I also threw in an isolated chest exercise, cable flyes (or some refer to as cable crossovers; I call them flyes because I don’t cross my wrists).
The flow of the workout was simple as I performed 5 sets for each chest exercise. For all my pressing movements I stayed at 10 reps. I like to stay around this rep range for most of my chest-pressing exercises because you’re not going so heavy that your form is sloppy but it’s not so light that you rush through the reps. It’s the perfect rep range for allowing you to use your chest muscles to move the weight and build the muscle tissue. I also hit traps after training chest which I’ll throw in below.
Chest and Traps Workout
Cable Flyes: 5 sets x 15 reps
Incline Barbell Press: 5 sets x 10 reps
Decline Barbell Press: 5 sets x 10 reps
Bench Press: 5 sets x 10 reps
Plate-Loaded Machine Shrugs: 4 sets x 15 reps
Dumbbell Shrugs: 4 sets x 15 reps
Machine Crunches: 4 sets x 15 reps
Rope Crunches: 4 sets x 15 reps
By the time I got to bench press my chest muscles were extremely fatigued. I kept the weight somewhat light (225 lbs) and went with a wider grip and performed slower, more controlled reps for bench press. Pre-exhausting with the cable flyes did a number on my strength as well. But the benefit is I really felt my chest muscles working more for all of the pressing movements thereafter. You sacrifice a little strength to get a better workout that’s catered more towards building the muscle tissue, and that’s the goal of this chest workout.
I kept my traps workout simple using 2 exercises, doing 4 sets of 15 reps for each one. I’ve been keeping the reps on the high end for traps. I seem to get better results than when I used to load up the bar for heavy shrugs. I’m not saying heavy shrugs are bad. As with everything, there’s a time and place. It’s just these days I get more out of the higher reps for building my traps. I also threw in a couple of ab exercises at the end. No cardio today as I had to be at work early for a special event I was part of.
Train with Passion,