Thursday is chest day in my current workout program and for the past couple of weeks, it’s been a heavy chest day. I start most chest workouts with incline barbell press but for the past 2 chest workouts I’ve started out with flat bench press. Although my ultimate goal is to simply build and shape my muscles I also like to train for strength now and then. My recent chest workouts have been more aligned with the concept of powerbuilding.; training for both muscle mass and strength
My chest workouts are usually basic. I prefer the compound mass building exercises like bench press and incline barbell press. You can use barbells or dumbbells; either way, those exercises are proven to render results. Lately I’ve been doing 3 pressing movements and 2 flye exercises for my chest workout.
Bench Press: 5 sets x 12, 8, 6, 1, 30
Incline Barbell Press: 3 sets x 12-15 reps
Incline Hammer Strength Press: 3 rest-pause sets x 18-20 reps
Cable Crossovers: 3 sets x 15 reps
Lower Cable Crossovers: 3 sets x 15 reps
I didn’t originally plan to go super heavy for chest this morning but I knew after a couple of warm ups I was craving some heavy weights. I’m not big on ‘maxing out’ or just doing 1 or 2 reps. But this morning I worked my way up to a heavy weight and just pushed it once. You have to consistently lift heavy weights to get stronger. So I’ll probably do this style of chest training for the next few months. I did a high rep set as a burn out after my last heavy set (225 lbs x 30 reps).
Once I finished bench press the rest of my chest workout consisted of a higher rep range. And instead of power for these remaining exercises the goal was feeling the muscle work. The rest-pause sets on the Hammer Strength incline machine did just that. The rest-pause was a 2-in-1 set. I basically did 10 strict reps with 3-5 second negatives followed be a rest period of 10 seconds. I then pumped out as many reps as I could, quickly, which resulted between 6-8 reps. I finished my chest workout with 2 types of flye movements.
This chest workout gave me the best of both worlds. I got strength training out of it with the heavy bench presses. The rest of the workout was more of a bodybuilding style workout. I also reached my intended goal of 3 pressing movements and 2 flye movements. To me, this is a complete chest workout and a good way to build both size and strength. Try it on your next chest day.
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