As you know, I’m back to training with heavier weights. I love it and it feels good!
I want to highlight this morning’s chest workout. I’m on a strength training workout program and one of my specific goals is to increase my bench press. So I’m going heavy on that. But I started out with incline bench press today, and I’ll share why I did this below.
Starting with Incline Bench
- Incline Bench Press
- 4 x 10, 8, 3, 14*
- Decline Bench Press
- 3 x 10, 8, 6
- Dumbbell Press
- 4 x 8, 8, 7, 21*
- Cable Crossovers
- 3 x 12
* I chose to end with a high rep set, often called ‘burn-out sets.’
I did basic chest exercises for the above workout. The goal is mass and strength. And nothing works better than compound exercises for chest.
This chest workout has a good mix of pushing heavy weight and doing high reps. I’ve talked about the term powerbuilding over the past few blogs. I like mixing the two training styles together: strength training and bodybuilding.
Building Upper Chest
Someone once said you can never have too much upper chest. This was probably in an old bodybuilding magazine from back in the 90s (perhaps it was Dorian Yates). And upper chest is where a lot of guys lack muscle mass.
Even if you’re goal is solely to gain strength, you shouldn’t neglect working your upper chest. Having a strong incline bench can indeed help your flat bench. It certainly brings out the shape of your chest.
Alternating Flat and Incline Bench Press
If you go back through my chest workouts in my posts you’ll notice I alternate starting with bench press and incline bench press. There have actually been times when I’ve focused more on incline.
Right now I’m starting with incline bench press about once a month, or every third chest workout. My goal is to bring up my flat bench press but I don’t want to neglect my upper chest. It’s a two-for-one special. I’m getting strong and also developing my chest muscles.
Even when I start out with bench press I usually follow that with incline bench press or incline dumbbell press. Obviously I’m not as strong on those after doing flat. But I’m still able to build that part of my chest with incline. My routine is often flat > incline, or incline > flat.
Basic Chest Workout for Strength and Mass
This is an extremely basic chest workout. It’s three pressing exercises followed by some flyes. That’s typical for me. Nothing fancy. Just exercises that build and continue to build a solid foundation of muscle.
I’ll say this a thousand times. Nothing builds muscle like barbells and dumbbells. It’s old school, and you can call me old fashioned. I believe in sticking with the basic chest exercises for building mass and strength. Machines have their place, but barbells and dumbbells should be your core exercises for chest.
Train with Passion,