Intense Chest Blast

Today was my normal chest and biceps workout but I want to focus this post on my chest workout. As usual, the exercises are basic. The first few exercises consist of heavy compound movements with free weights as usual. And although I don’t use machines that often I threw a chest press machine at the end of my workout to finish out with a good pump, making sure I engorged the muscles with blood flow. Here’s this morning’s chest workout:

Today’s Intense Chest Blast

Incline Barbell Press: 4 sets x 12, 10, 8, 6 reps

Dumbbell Press: 4 sets x 6-8 reps

Dumbbell Pullovers: 3 sets x 10 reps

Cable Crossovers: 3 sets x 12-15 reps

Chest Press Machine: 3 sets x 20 reps

This type of chest workout has been typical for me over the past several weeks. I’ve been starting out heavy with lower reps. The goal is while focusing on feeling the muscle work, I want to overload the muscle by moving some heavy weights. As you can, the reps gradually get higher as the workout goes on. Finally, I end with 20 rep sets. To me, using a mixture of low, moderate, and high rep ranges will ensure that you work every muscle fiber. I believe you need heavy weights to grow but you also need time under tension and you need to attain that pump in order to build the muscle. I don’t always use these exact exercises; however, the first two (incline barbell press and flat dumbbell press) are pretty standard in my chest workouts. But I hit pullovers about every second or third chest workout and I may do incline dumbbell flyes instead of cables. Also, I’ll often use a Hammer Strength chest press machine for those 20 rep sets but decided to use a different machine this morning. Anyway, try this chest workout on your next chest day. I can assure you that you’ll feel it!

Train with Passion,

Jason Stallworth



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