Feeling the burn? Many people say that they are getting a good workout but fail to get either a good muscle pump or that satisfying burn in the muscle that is associated with hard work. So what is the burn anyway? In basic terms, as you do reps the body produces lactic acid. As it builds up the “burning” sensation occurs which some people say is a warning reaction to the brain that the muscles are almost at their limit.
Now getting a great pump and good burn is an excellent goal for your workouts. This article will cover chest workouts specifically and will outline a great program that is sure to get your pecs burning.
This workout routine is great for men and women. It will hit the entire chest with both strength and endurance, along with the all important burn. So, ready to turn up the heat?
The Chest Burner
Always make sure to warm up properly before you get started and be well hydrated. For all types of chest workouts you want the joints loose and steady blood flow in the body. This routine is based on using intensity techniques like supersets and drop sets to keep the tension on the muscle, the blood flushed into the muscle, and the lactic acid building up.
A superset is when you do Exercise A followed by Exercise B without rest making is a “super” set.
A drop set is where after you reach failure the weight is reduced by about 10-20% and you do more reps to failure. Then you repeat the drop another 1-2 times for 2-3 total drops.
- Flat Dumbbell Presses – Superset with – Flat Dumbbell Flyes – Do 3 sets with 6 to 10 reps on the presses and 8 to 12 reps on the flyes. The last set should be complete failure no matter how many reps it takes!
- Incline Barbell Presses – Superset with – Cable Crossovers – Do 3 sets with 6 to 10 reps on the presses and 10 to 15 reps on the crossovers. The last set should be complete failure no matter how many reps it takes!
- Machine Dips – Do 2-3 sets of 6 to 10 reps with the last set to complete failure and then make it a drop-set with at least 2 weight drops and going to failure.
- Pushups – Do 5 sets of 10 reps resting only 15 seconds between the first set and adding 5-10 seconds rest after each set.
Make sure to use great form rather than excessive weight and bad form. Great form will activate more muscle fibers, while bad form will lead to an injury. Aim for short rests of 30 to 60 seconds between sets. You want to keep the blood flowing and heart rate up. Chest workouts benefit from 110% focus on each rep and squeezing during the contraction with a slight pause or hold.
This is one of those chest workouts that you will feel after you are done and probably most of the next day or two. The combination of exercises and reps is designed to provide a premium pump and burn along with working on strength and endurance. If you are ready to get burned, try this program!