Big Chest with Barbells and Dumbbells
I’ll admit, like most of us, I love training chest. It may not always be my favorite muscle to train but there’s nothing like walking out of the gym with a pumped and swole chest. This morning’s chest workout was especially memorable because I went back to some old school exercises.
If you’ve been following my website and workout blog posts you know I’m a firm believer in free weights. And I believe a good chest is built with barbells and dumbbells. I’m not saying machines aren’t effective; they do indeed have their place. But this morning’s chest workout was done with nothing but free weights.
All Free Weights Chest Workout
Bench Press: 6 sets x 10, 10, 6, 5, 3, 1 reps
Incline Bench Press: 4 sets x 10, 10, 8, 5 reps
Incline Dumbbell Flyes: 3 sets x 12 reps, rest-pause x 50 reps
Decline Bench Press: 3 sets x 15 reps
Although I didn’t feel super strong today I wanted to push some heavy weights on bench press. One of my goals for 2015 is to bench more than I ever have (I’ll need to get over 405). So I need to get my muscles used to the heavy weights again. I also worked my way up to some decent weight for incline barbell press.
As you can see for incline dumbbell flyes, I ended with an extended set, or what’s also known as rest-pause sets. I chose a lighter weight and did as many reps as I could followed by a 10 second rest period. I repeated this until I hit 50 total reps (about 3 sub-sets for rest-pause). I ended my chest workout by doing 3 x 15 with moderate weight on the decline bench.
I got to the gym a little later than normal this morning so I didn’t have time for any extras. I did, however, get my cardio in. That’s something I can’t afford to skip these days.
Train with Passion,