Judgement Day Chest Workout

Brian Cage is back with a chest workout that will terminate the weak.

Brian “The F’ing Machine” Cage has done it again. Body Spartan followed Cage and Shane Hall to Saiyan Strength Gym in Santa Rosa for an hour and a half of pec destruction. Extended video with tips, advice, and all the form below. The entire workout is included below the videos.

Extended Judgement Day Chest Workout Video
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Short Teaser for Judgement Day Chest Workout
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Chest Workout Exercise #1 (warm up): Cable flies

Using light weight and solid form, Cage starts off with two sets to just get the blood flowing.

Exercise	Set	DS	SS	Reps	Rest time (secs)	Notes
Cable flies	1	—	—	20	60
	2	—	—	20	60

Chest Workout Exercise #2: Incline Dumbbell Bench Press

Be careful jumping straight to the heavy weight, the way Cage does. Use your first set to warm up with lighter to moderate weight, then work your way up to the heavier weight. Remember, the goal is always to get the reps, so check your ego at the door and use weight that you can handle.

Take note in the video that Cage is using a partial range of motion (ROM) and soft-locking at the top. This allows for constant tension on the targeted muscle group at all times.

Exercise	Set	DS	SS	Reps	Rest time (min)	Notes
Incline Dumbbell Press	1	—	—	20	2
	2	—	—	15	2
	3	—	—	12	2
	4	—	—	10	None

Chest Workout Exercise #3: Incline dumbbell flies

No secrets here. This tried and true exercise will push tons of blood into your pecs and leave you with a massive pump. Turn your palms inwards so you have a hammer grip on the dumbbells and slowly stretch them outward as shown in the video. Go slow on the way down. Too much weight and too quick of a downward motion can easily cause injury. It’s not about “banging out reps” here. Rather, it’s about making the mind muscle connection throughout the entire chest workout.

Exercise	Set	DS	SS	Reps	Rest time (secs)	Notes
Incline dumbbell flies	1	—	—	15	90
	2	—	—	15	90
	3	—	—	15	90

 Chest Workout Exercise #4: Standing cable flies variation

With this variation of the cable fly, you’ll want to bend over to about a 90 degree angle and keep your back straight. Try to take your shoulders out of the equation and just use your pecs to pull the weight forward.

Exercise	Set	DS	SS	Reps	Rest time (secs)	Notes
Cable flies variation	1	—	—	20	90
	2	—	—	15	90
	3	—	—	15	90

The rest of the workout is below, but first – if you like this workout you need to try one of our shred programs.

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Chest Workout Exercise #5: Incline machine bench press or Hammer Strength Press

Cage and Shane had the opportunity to use some pretty cool equipment at Saiyan Strength. The machines you see in the videos are plate loaded and have several adjustments to put more tension on different portions of the ROMs. Since most gyms won’t have this epic equipment, a simple incline machine bench or Hammer Strength Bench Press will work just fine.

Exercise	Set	DS	SS	Reps	Rest time (secs)	Notes
Incline machine bench press	1	—	—	20	90
	2	—	—	15	90
	3	—	—	15	90

Chest Workout Exercise #6: Single arm Hammer Strength or machine bench press

Keep your back flat on the bench and soft lock, just like on the first exercise. This chest workout exercise will allow you to focus on isolating each pec muscle individually. We all tend to have a strong side and a weak side. This exercise will help to bring up your weaker side and create more symmetry.

Exercise	Set	DS	SS	Reps	Rest time (secs)	Notes
Single arm chest press	1	—	—	20	90
	2	—	—	15	90
	3	—	—	15	90

Chest Workout Exercise #7: Machine dips super set with pec deck flies

 

For this set, there’s no rest in between the two exercises. Do the dips first, then go right to the pec deck. When you’re done with both exercises, that makes one set – then you can take your rest.

Exercise	Set	DS	SS	Reps	Rest time (secs)	Notes
Dips super set with pec deck	1	—	Yes	20/20	90
	2	—	Yes	15/15	90
	3	—	Yes	15/15	90

Optional Abs Exercises

Cage and Shane finished up with hanging leg raises and machine ab crunches. Doing anywhere from 15-20 reps and three sets on each exercise, this completed their workout.

Now that you’ve finished this chest workout, it’s time to grab our free trial!