Jason’s ‘Big Chest’ Workout
Forgive the cheesy name ‘big chest’ workout but there’s a good reason for it. This workout is geared to force your chest to grow. Now I know most of us immediately think of heavy weights when we think of big. That’s true to some extent. You have to overload the muscle in order for it to grow. But you also need to truly work the muscle and not just aimlessly push around a bunch of weight. This big chest workout integrates a few different weightlifting techniques that will grow the muscle tissue and help you build a bigger chest.
Big Chest Workout
Incline Barbell Press: 4 sets x 6-12 reps (pyramid sets)
Pec-Dec Flyes: 3 sets x 12 reps
Dumbbell Press: 3 sets x 10 reps
Hammer Strength Incline Press: 3 sets x 15 reps (uni-lateral; 15 reps each arm)
We started out with incline barbell press. I did not include the 2 sets of 15-20 reps we did for warming up. Once we got to our first working set we used to pyramid technique and moved up in weight a little each set. Most people would go to another pressing movement for chest but we decided to stretch the pecs out a little with some pec-dec flyes. By the time we got to dumbbell press we had to use a lighter weight than normal to get a full 10 reps. These reps were done very strict and controlled with a negative on the final rep of each set.
The last exercise was the Hammer Strength Incline Press. This has become one of my favorite chest exercises. It does a good job of allowing you to directly target the chest muscles. I’ve recently started playing around with uni-lateral movements, specifically with this machine. I usually go for 5 reps on one arm while the non-working arm is extended out to keep tension on the muscle. I’ll then repeat that with the other arm, and repeat that whole process 3 times for a complete set. So that’s basically 15 reps on each pec.
I hit some biceps after chest, followed by my usual cardio routine. I didn’t post my exercises for biceps above because I wanted this post to be focused on my chest workout. But I’ve been hitting a couple of exercises for biceps after my chest workout.
If you missed yesterday’s back workout, check it out here: 27-Set High Volume Back Workout
Train with Passion,