Chest Work Out

Keep in mind that while this chest training program won’t take long, it’s pretty brutal.

You have to have the right mindset and be willing to work extremely hard if you want to get any muscle building results from this pec workout.

We’ll be using three exercises for this chest work out, the decline barbell bench press, the low incline dumbbell bench press and the dip.

We’ll start with the decline bench press and we’ll be performing a multi-rep rest/pause with a drop.

Once you’ve done your warm up on the decline bench press you’ll pick a weight that allows you to reach positive failure around 9 to 12 reps.

Rest 20 seconds and then perform another set to failure. Rest 20 more seconds and do a third set to failure.

You may only get a rep or two. Then take some weight off the bar, enough so you can get one final set to failure of 3 to 6 reps.

Ouch!

Take a two minute rest and move on to the low incline dumbbell bench press. This time we are going to go for time.

Take a weight you could normally do 15 to 20 reps with (it may take a work out or two to figure it out).

The idea will be to get as many total reps as possible in two minutes. How long you rest between sets and how many reps you do per set is up to you.

You want the final set or two to be to positive failure and you can’t do more than 10 reps in a set.

Finally, after a two minute rest, perform one set of bodyweight dips to positive failure.

So an example of this chest training program looks like:

• Decline Bench Press – 11 x 6 x 3 (20 seconds rest) x (take weight off bar) 4
• Incline Dumbbell Bench Press – 10 x 8 x 6 x 3 x 2 x 1 (done in two total minutes)
• Bodyweight Dip – 1 set to failure

Give that chest work out a try and see if it doesn’t add some muscle mass to your pecs.