Quick chest work-out I did this afternoon. I train chest twice per week, one with an emphasis on strength and low volume work – the other as a more ‘pump’ based workout.
Today was my pump workout – though even on this session, I still have an ‘indicator’ lift as my first exercise which is low-moderate in reps and with strength progression as the goal.
Once that lift is out the way, I then go on to the more traditional ‘hypertrophy’ rep ranges, lower rest periods and may add in some intensfiers like drop sets, partials, static holds etc.
My main area I lack thickness in, is the upper pecs. Although you can’t choose which part of a muscle you directly work I do believe certain exercises can influence it, so for that reason both of my chest days start with some form of incline work.
45 Degree Incline Barbell Press, warm up sets working up to a top set of 140kg x 6
I’ve switched gyms recently and strength has dropped off a little – I’m putting this down to the ‘skinny’ bars in The Forest Gym Crawley.. They feel more unstable than when I usually press, so will take a little getting used to!
Hammer Strength Chest Press, 3 x 12 with only around 60-75sec rest
Low Incl. DB Flyes, 3 x 15 with minimal rest
Deadstop EZ Triceps Extensions, 3 x 15/13/12
Cable V-Bar Pushdowns, 2 x 12 + dropset
Bodyweight Dips, 3 x 20/20/17