The chest is a very popular muscle group for guys to work. Much like biceps it is somewhat of a status symbol. Along with, “How much can you bench?” there is something very masculine about having a thick, wide set of pecs that are easily noticeable even when your shirt is on.
Building bigger muscles isn’t always just about lifting the heaviest iron possible however. You also need to focus on getting a good muscle pump. Many exercise physiologists agree that producing a maximum muscle pump can help with increasing muscle size upwards of 20 to 25%. While not as important to pure strength training, for those of us wishing to add muscle size, we need that pump!
This workout is designed to work on strength, endurance, and of course size for the chest along with getting a wicked pump.
Pec Pumping Power
This workout is pretty brutal and more than likely will cause a lot of muscle fiber damage, which is good because that will equal growth. But, make sure to get proper rest and perform this workout no more than twice in a week to prevent overtraining.
Warm Up – Make sure you have done at least 5 to 10 minutes of light cardio to get the blood flowing as well as some dynamic stretching for the chest and shoulders. You want to be warm and loose before you get started. This will help prevent injury and increase the value of your workout because the blood is flowing and muscles will be uncoiled so to speak.
Flat Bench Press (barbell or dumbbell) superset with incline Push-ups –
Dumbbell Presses can be easier on the shoulders, but use whichever you prefer. Warm up with a few light sets as you progress in weight such as 135×8, 185×8. We will only be doing 2 work sets. After the warm-ups, load the bar up with your work weight for 6 to 8 repetitions. Grind out a set to complete failure; immediately transition into incline push-ups, placing your feet on the bench and hands on the ground. Go to complete failure using reps in good form but at a quick pace. Rest 30 to 60 seconds while unloading 20 to 25% of the weight (or switching dumbbells). Then do another set to failure on the bench followed by a fast set to failure of incline push-ups.
Modified Telle Incline Flyes –
Trainer Jerry Telle developed a more unique version of chest flyes that ends up being a hybrid with presses. Set an incline bench at 30 degrees. Do one light warm-up set of 15 repetitions. Your chest should be plenty warm from before but we want to get some light weight stretching in. Grab a pair of dumbbells that you can do 6 to 8 reps in strict form with arms slightly bent. After going to failure in this manner bend your elbows to about 45 degrees and try and crank out a few more repetitions. When you can’t do anymore this way, bend the elbows 90 degrees and press the weight overhead, lower like a fly with elbows bent about 30 degrees, bring the dumbbells in close to the body and press back up. Keep doing those to exhaustion.
Dip Machine –
By now your chest should be screaming so we will only do one more set. Head over to the dip machine and load up the weights to something you can handle for 8 strict repetitions. Crank out slow and smooth reps concentrating on the lower and inner chest until failure. Immediately strip off weight and crank out more reps to failure. Strip off more weight for the last drop and crank out as many reps as you can. It is okay if you pick up the tempo for the last set.
This routine covers the chest from top to bottom and inside to out. Amazingly you only perform 6 actual working sets and about 10 sets total with warm-ups. Of course 4 of those are supersets, one is a drop set, and another is like a triple set so we are getting lots of work in. You also engage a lot of fibers because you are combining slow, controlled movements with heavy weight and low reps along with higher reps and faster movements. There is also a complete stretch taking placing on the sides with flyes and top to bottom with dips.