After I did this chest workout, I told myself I’ll be using this workout, or something very similar to it, about every other chest day from here on. This chest workout is fairly simple at a glance; however, there are a few different techniques I used. One workout technique, and I can’t quite recall the name of the technique borrowed from, I got from a good friend of mine (thanks Tim). On your final set (in this case, the 3rd working set), you do as many reps as you can, rest for 15 seconds and push the same weight again, then repeat. So that 3rd set is actually 3 sets in one.
This concept is similar to a drop set yet you’re not dropping any weight; you’re sticking with the same weight. This technique is very brutal and will definitely exhaust the muscle! Speaking of drop sets, I do a drop set at the end of my 2nd exercise for this chest workout. Another technique I used for this chest workout, which is something I’ve been implementing in most of my workouts for a while now, is ending this chest workout with 5 sets of 20 reps. There’s more details for this chest workout, which I will explain below.
|Incline Barbell Press||3||8, 8, 12-5-5||Last set – 15 second rest 2x with same weight|
|Decline Barbell Press||3||6, 6, 6-12||Final set is a drop set|
|Hammer Strength Incline Chest Press||5||20|
Details of each exercise and technique used are listed below:
Incline Barbell Press – 3 x *8, *8, **12-5-5
* The first 2 sets you’re going to choose a weight you can normally do 12 reps with but you’re going to pause for a second at the bottom of each rep and squeeze your pecs at the top of each rep. These aren’t necessarily slow reps but they should be controlled. Focus on feeling the muscle work, not just lifting the weight.
** On your 3rd and final set you’re going to pump out as many reps as you can with the same weight you did the first 2 sets with. You should be able to get around 12 or close to it. After this set, stay in position and rest for 15 seconds and bang out as many reps as you can then repeat one more time (the weight doesn’t change). You’ll probably only get 4-5 reps but that’s ok.
Decline Barbell Press – 3 x 6, 6, *6-12
* You’re going heavy on this exercise but on the last set you’re going to do a drop set. You may be a little weaker than usual on this exercise due to the first exercise, incline press.
Dumbbell Flyes – 3 x *8
* Don’t go light on these. If you think you can do 8 reps with 40 lb dumbbells, grab the 50’s or 60’s instead. If you think you can get the 60’s for 8 reps then grab the 70’s or even 80’s. Don’t be afraid to go heavy, however, don’t sacrifice form either! I only say this because you can probably go a lot heavier than you think on these. But again, keep your form strict. The key to this exercise is to really squeeze your pecs at the peak of the movement. I even pause for a second here and contract the pecs.
Hammer Strength Incline Chest Press – 5 x 20
Nothing special here. You can increase the weight a little if you get the first set of 20 easy. But don’t rest more than 1 minute on these. The idea is to finish out with a strong pump. You can also squeeze/flex your pecs in between sets.
Try this chest workout every other chest day.