Concentrated Chest Workout

Jason’s Concentrated Chest Workout

Today was chest day and I’ll be honest, I wasn’t 100% this morning because I did not eat enough yesterday. I had a ton of meetings at work. My lunch ended up being a protein shake and I missed my usual 3:30PM meal (lunch is usually a whole food meal and my 3:30PM meal is usually a shake with whey protein, a banana, and some peanut butter). All that being considered I didn’t think it was a good idea for me to try to move any heavy weights around so I decided to focus strictly on muscle contractions.

I never feel it’s smart to attempt to train heavy when you’re either not feeling well or you know you didn’t consume enough quality calories several hours prior to your workout (or in my case since I train early mornings, the prior day). The bottom line is food is your energy source. However, skipping workouts is generally not an option for me. So the next best, and smartest thing is for me to drop the weights and get quick yet focused workout in.

Focused Chest Workout

Dumbbell Flyes: 3 sets x 15 reps

Incline Barbell Press: 3 sets x 10 reps

Hammer Strength Incline Press: 3 sets x 12 reps

Decline Barbell Press: 3 sets x 15 reps

Cable Flyes: 3 sets x 15 reps

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I’ve got several notes for this chest workout. I started out with some dumbbell flyes to pre-exhaust the muscle. I made sure I got a good squeeze at the top and good stretch at the bottom. Incline barbell presses were done with extremely controlled reps, specifically for the eccentric part of the rep.

I performed Hammer Strength Incline Press one arm at a time. My decline press reps were done quick, which I call ‘pump reps.’ Everything prior to this chest exercise had been very concentrated and focused. When I got to cable crossovers (or cable flyes, since I don’t cross my hands), I went back to concentrated reps.

Train with Passion,


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