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Pumped Up Pecs Workout

April 6, 2020 | 0 Comments
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This high-intensity chest workout is loaded with supersets that are designed to help you BUST through plateaus and pack on some extra SIZE! The focus of this workout is high volume, light weight and short rest periods that will totally OBLITERATE your pecs!

The weight may be light but you should expect a MASSIVE pump from the combination of supersets…. and – yep, you guessed it – it will leave your chest sore for DAYS!

Let’s DO THIS!

Exercise 1: Barbell Bench Press / Dumbbell Flye (Superset)

We are going to start by blasting the chest with a flat barbell bench press combined with a flat dumbbell flye. For the bench press choose a weight that would allow you to get 15 reps comfortably with good form. The focus of the bench press is to keep maximum tension on your chest, so we recommend lowering all the way down to your chest but not fully locking out your elbows at the top of each rep. For the dumbbell flyes choose a weight that will allow you to get comfortable 15 reps and make sure they are located conveniently near your bench, we want to minimize as much transition time as possible for this opening superset.

Set 1: Warm up set with light weight for 20 reps of both movements.

Sets 2-6: Working sets. Use enough weight on the bench press to cause failure between 15 – 20 reps, immediately rack the weight and complete 12-15 dumbbell flyes (superset)*

* Rest 1-2 minutes between sets

Exercise 2: Incline Dumbbell Press / 3 Position Push-Up (Superset)

For this superset we are following up another compound movement for high reps with a SKIN BURSTING intensity technique. Begin the superset by using a weight that will allow you to perform 15 slow controlled reps on the incline dumbbell press. Once you reach failure immediately drop into a standard push-up position on the floor and rep out to failure, then immediately move into an easier incline position by placing your hands on the bench performing MORE push-ups to failure… THEN immediately move back to the floor but this time resting on your knees (sissy push-ups) and BUST out as many reps as you can to failure… Not so SISSY, are they?!

Set 1: Warm up set with light weight for 15 reps of both movements.

Sets 2-6: Working sets. Use enough weight on the incline dumbbell press to cause failure between 12-15 reps, then immediately go to failure at each position of the push-up (superset)*

* Rest 1-2 minutes between sets

Exercise 3: Machine Pec Dec Flye / Isometric Contraction (Superset)

Here we go! Yet another THRASHING superset! For the pec dec movement make sure that you feel a DEEP contraction in every ‘nook and cranny’ of your chest! We highly recommend using a ‘false’ grip by pushing against the pads/handles with your forearm or palm of your hand to ensure your not gripping the machine too tightly which will only activate the shoulders more than the chest. For the isometric chest contractions simply place your hands in front of your chest whilst pushing both palms against each other as HARD as possible whilst consciously contracting your chest. It’s just like having an arm wrestling competition with yourself! See how long you can hold each isometric contraction for an INSANE Pump!

Set 1: Warm up set with light weight for 20 reps

Sets 2-6: Working sets. Use enough weight on the pec dec to cause failure between 15-20 reps, then immediately stand up and hold the isometric chest contraction for as long as you can (superset)*

* Rest 1 minutes between sets

Exercise 4: Cable Crossover / Hammer Strength Chest Press (Pre-Exhaust/Superset)

Time to finish off that chest!

We are staying with the superset format for the final exercise, but this time we are hitting cable flyes as an isolation exercise followed by the hammer strength chest press as the compound movement… It is a NASTY pre-exhaust/superset! For both movements use a weight that you could usually get 15 controlled reps.

Set 1: Warm up set with light weight for 20 reps on each exercise

Sets 2-6: Working sets. Use enough weight on the cable crossover to cause failure around 20 reps, immediately move to the hammer strength press and go until failure (pre-exhaust/ superset)*

* Rest 1-2 minutes between sets

There you have it! AWESOME work!

Bet you haven’t JACKED up the training intensity like that for a while! Now go and feed those GAINS!

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