Intense Chest Workout

Intense Chest Workout

This workout is designed to hit all areas of your chest, it is a high volume chest workout that will push your body and mind to Nutrition Supplements its absolute limits. We will be smashing the upper chest, inner chest, lower chest, middle chest and implementing some drop sets and finishers.

You ALWAYS want to keep tension on the chest while performing the movements, so don’t go too low on presses and don’t lockout at the top. Keep that tension on the chest, stimulate and tear those muscle fibres up and let’s make some serious GAINZ!!

This Intense Chest Workout calls for one SERIOUS STACK prior to your workout for optimum gains and pumps.

Optimum Nutrition Gold Standard Pre Workout to give you that increased energy and focus, GAT JetFuse for the ultimate PUMP!!

Exercise 1: Incline Dumbbell Bench Press

Unfortunately so many people struggle to develop their upper chest – mostly due to the fact that they fail to perform the exercise correctly during training. The catch with incline is that it is extremely easy to bring your deltoids into this movement, so make sure you keep your shoulders rotated back, pinch your shoulder blades together and focus on using your chest to keep your deltoids OUT!

Set 1: Warm up set with light weight for 15-20 reps

Set 2: Warm up set with heavier weight for 15 Reps

Set 3: First working set. Use enough weight to cause failure between 8 – 12 reps

Set 4: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Third and fourth working set. Keep weight from set 4 and fail between 6 – 8 reps, then rest for 10-20 seconds, then go for another 2 – 4 reps (rest-pause set)

Set 6: Fifth working set. Keep weight from set 4 and fail between 6 – 8 reps, then drop to half the weight for another 10-12 reps, then drop to half the weight again for another 8-12 reps (double drop set)

*Rest 1-2 minutes in between sets*

Exercise 2: Flat Barbell Bench Press

Without doubt, the flat bench press is one of the best mass building exercises for your chest and THE most popular – it hits predominantly middle chest, but also involves upper and lower chest. Be sure to keep your elbows tucked in a little bit, to ensure you eliminate as much shoulder and triceps activation as possible.

Set 1: Warm up set with light weight for 20 reps

Set 2: Warm up set with heavier weight for 15 Reps

Set 3: First working set. Use enough weight to hit failure between 8 – 10 reps

Set 4: Second working set. Increase weight to hit failure between 6 – 10 reps

Set 5: Third working set. Increase or Keep weight from set 4 and fail between 6 – 8 reps, then rest for 10-20 seconds, then hit another 2 – 4 reps (rest-pause set)

Set 6: Fifth working set. Keep weight from set 4 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 12 reps (double drop set)

*Rest for 1-2 minutes in between sets*

Exercise 3: Flat Bench Dumbbell Flyes

By this point of the workout, your chest will be getting quite fatigued – we’ve done big, compound pressing movements which will leave you with nothing in the tank. So we’re going to flip change things up on this workout and head towards isolation movements for your chest – Dumbbell Flyes!

Flat bench dumbbell flyes are incredible – not only because they hit your entire chest, but because they place the most force on the bottom of each rep, targeting your outer chest and giving you that awesome chest width. Remember to keep the bend in your elbows consistent (like you’re hugging a tree) throughout the entire movement and KEEP TENSION on your pecs – this means not touching the weights at the top of each rep, but rather coming up until your pecs are fully contracted before going back down and continuing your reps. Finally, keep your elbows high towards your head to keep the force of the dumbbells acting across your chest.

Also, we are not striving for failure on this set, we’ve hit failure twice already so now we will focus on being 1-2 reps shy of failure. BUT STILL NO SHORTCUTS HERE!! We really mean, 1-2 shy of failure.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to come just shy of failure by 12 reps

Set 3: Second working set. Increase weight to just shy of failure by 10 reps

Set 4: Third working set. Increase weight to come just shy of failure by 8 reps, then drop to half the weight for another 10-12 reps.

Rest 1-2 minutes between sets*

Exercise 4: Decline Dumbbell Bench Press

The reason we are choosing to use dumbbells instead of a barbell in this workout exercise, is because iIt’s all about range of motion! Dumbbells allow you to come that inch deeper and contract all the way through to the top of each rep, stimulating maximum muscle development– so make sure you take advantage of this by getting FULL reps!

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to reach failure between 8 – 10 reps

Set 3: Second working set. Increase weight to hit failure between 6 – 8 reps

Set 4: Third working set. Keep weight from set 4 and hit failure between 6 – 8 reps, then rest for 10-20 seconds, then perform a further 2 – 4 reps (rest-pause set)

Set 5: Fifth working set. Again keep the weight from set 4 and fail between 6 – 8 reps, then drop to half the weight for another 8-12 reps, then drop to half the weight again for another 8-12 reps (double drop set)

*Rest 1-2 minutes in between sets*

THE PUNISHER

Cable Cross-overs or Pec Fly

1 set for 100 reps

As stated above this is the punishing set, the finisher. All out burn out set designed to absolutely exhaust your muscles. Do as many reps as you can in intervals if need be, all the way up to 100 reps, this is what separates the man from the children.