Get ready – we’ve got a new chest workout that includes overload, high reps, and time under tension.
Competitive bodybuilder, Mario Barni, teams up with Body Spartan Founder, Gabe Tuft, for a serious chest workout that includes three different types of resistance training to fully blast those pec muscles.
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Chest exercise #1: Incline barbell press
Make sure you’re good and warm before jumping in. Mario and Gabe warmed up biceps, shoulders, and pecs all before sitting down on the incline bench. Your personal range of motion will vary depending on injuries, etc. You’ll notice Gabe touches his chest with the bar while Mario stops at a 90 degree angle when lowering the bar. Both range of motions have their benefits.
This part of the chest workout we will be doing some overload training. This is where we first fill the chest muscles with blood with some higher rep, warm up sets, and then pyramid down in reps while seriously increasing the weight. The last set you should need to recruit your spotter for about two forced reps.
Chest exercise #2: Flat bench dumbbell press
Here we will have you do some higher reps and focus on contracting just the pec muscle. In this portion of the chest workout, you will want to incorporate a soft lock and NOT lock out at the top of the motion. This will keep the tension in the pecs the entire time and prevent the tension from being transferred to your shoulders and triceps. We want to focus as much on the chest as possible. Watch Gabe’s reps in the video for further clarification. Also, keep in mind we are increasing the weight on each set. Gabe and Mario started with 80lbs and increased the weight on each set all the way up to 120lbs dumbbells.
Chest exercise #3: Incline Hammer Strength press
In this chest exercise, we will be doing multiple types of training. First, we will pyramid up in weight while dropping the reps. Then we will revisit time under tension. In that set, we will do five standard reps, followed by one slow rep (5 count positive motion and 5 count negative motion). We will do this cycle three times in a single set and finish with 5 standard reps for a total of 23 reps. For example weight, Mario and Gabe did set four with four plates on each side. Set five, which was the time under tension set, was done with only two plates on each side.
For the first four sets we will pyramid up in weight and down in reps. Then for the fifth set we will focus on time under tension (TUT).
|5||Yes||5-1 / 5-1 / 5-1 /5||2 minutes|
Chest exercise #4: Decline Hammer Strength single arm press
This portion of the chest workout will be focusing on inner-chest development. Sit sideways in a Hammer Strength machine and use only your chest muscles to push the weight. These will be higher reps to flood the chest with blood. The completion of sets for both arms will be considered one full set.
Chest exercise #5: Pec dec flies – “7’s”
7’s, or sometimes called 7-21’s is a rep scheme where you do 7 partial reps with one part of the range of motion, then 7 more partial reps with the second half of the range of motion, followed by 7 full reps. This is 21 reps total. For this chest workout, Gabe and Mario did three sets of this on the pec deck machine. Starting with the lower half of the motion, then the upper half, and finally with a full range of motion.
Chest workout essentials
If you’re serious about boosting the size and mass on your pecs using this chest workout, then you should seriously consider the two major supplements that everyone on Team Body Spartan uses. These are the T-Volve and Xiphos supplements.
T-Volve is an all natural testosterone booster while Xiphos is designed strictly as a muscle pump formula. As you probably know by know, we preach that the pump is the key. Check out both of these amazing supplements right here: