Put your pecs to the test with this killer chest workout
Gabe, Brandon, and Howie hit Stan Bennett’s Gym in Santa Rosa, CA to destroy a chest workout. The guys walked in with no plan in particular, only knowing that it was going to be one hell of a workout. The result, is what you see below.
Incline or decline barbell bench press
Your choice here. Gabe opted for decline since he is recovering from a long head of the biceps tendon injury. The decline bench press seems to put less stress on the long head than does the incline bench press. Either way, use good form by bringing the bar as low to your chest as possible. On the positive motion, don’t lock out at the top. Keep a slight bend in the elbows and keep constant tension in the pecs.
| Set | Drop set | Reps | Rest |
| 1 – warm up | No | 20 | 2 minutes |
| 2 | No | 16 | 2 minutes |
| 3 | No | 8-12 | 2 minutes |
| 4 | No | 3-6 | 2 minutes |
| 5 | Yes | 8-12 | None |
| Yes | 12-20 | 2 minutes to next exercise |
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Chest workout exercise #2: Time under tension dumbbell press
Grab a flat bench and grab some weight. Hold one arm slightly bent to keep tension on that pec while you do a single arm dumbbell press with the other. Then without rest, switch arms. Have a spotter handy because as the reps go on, the arm under constant tension tends to get a little wobbly.
| Set | Drop set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 16 | 2 minutes |
| 3 | No | 8-12 | 2 minutes |
| 4 | No | 6-8 | 2 minutes |
| 5 | Yes | 8-12 | None |
| Yes | 12-20 | 2 minutes to next exercise |
Chest workout exercise #3: Low cable flies
Attached the handles at the lower portion of the cables. Then step forward and bring your arms up towards your upper chest in an arcing motion. Your palms should face each other at the top of the range of motion. Remember, this is a fly, not a press. So use an arcing motion.
| Set | Drop set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 20 | 2 minutes |
| 3 | No | 20 | 2 minutes |
| 4 | No | 20 | 2 minutes |
Chest workout exercise #4: Pec deck super set with decline Hammer Strength press
No secrets here except that you will need to drop the weight on the Hammer Strength press compared to what you usually do. You will be fairly exhausted by this point and the goal is to flood the muscle cells with blood, not lift the heaviest weight. So check that ego, drop the weight, use solid form and bang out these sets.
| Set | Super set | Reps | Rest |
| 1 | Pec Deck/Hammer Strength Press | 20/20 | 2 minutes |
| 2 | Pec Deck/Hammer Strength Press | 20/16 | 2 minutes |
| 3 | Pec Deck/Hammer Strength Press | 16/14 | 2 minutes |
| 4 | Pec Deck/Hammer Strength Press | 12-14/14 | 2 minutes |
Final thoughts on the chest workout
You should have a raging pump by the time you are done with this workout. Make sure you get your post workout meal or shake down right away. Don’t wait more than 20 minutes before getting a post workout meal!
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With Body Spartan All Access you can now access every shredding and bulking program, PLUS the Spartan Army weekly content RISK-FREE for 14 days!
We guarantee results or your money back!
