While most of the gym rats crowd the benches on Monday (which is often deemed as International Chest Day) I prefer to do the opposite and train back on Mondays. I generally train chest on Tuesdays.
I’ve been on this superset kick, especially with chest. And I’ve been getting some incredible pumps with that. However, today I decided to just use straight sets. But I added a unique flavor to this workout by pre-exhausting my chest with flyes (cables).
5 sets x 15 reps
Incline Barbell Press:
5 sets x 10 reps
Decline Bench Press:
4 sets x 8, 7, 5, 20 reps
Incline Dumbbell Flyes:
3 sets x 15 reps
Hammer Strength Chest Press:
rest-pause to 50 reps
Pre-exhausting your chest allows more emphasis to be placed directly on the muscle for the remaining exercises. This is especially great for chest workouts because it’s so easy to get in the habit of just bench pressing weight. I’ll admit I sometimes neglect to make my chest muscles push the weight. Pre-exhausting helps.
I also trained some calves at the end. I did six sets of standing calves raises. After that, I walked for 30 minutes while listening to a mentoring audio series I’m going through.
Train with Passion,
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Week 2 Day 2 – Bench Press and Rows: Strength and Conditioning Workout
Day 2 – Bench Press and Rows: Strength and Conditioning Workout
My Powerful Upper Body Workout for Strength and Hypertrophy
Old School Chest Workout: Barbells and Dumbbells
Training Chest at a New Gym: Focus on Form and Controlled Reps