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The People’s Chest Workout

January 22, 2014 | 0 Comments
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This workout is a SUPER high volume, pre-fatigue style chest workout designed to shock your chest into GROWTH mode! 

This workout is TOUGH! And will leave you sore for days, so we don’t recommend doing it more than once per month. And just keep in mind that any pressing movement, in fact, any movement where you have to raise your hands above your head will put you in excruciating pain for at least 3 days after completing this workout.

With that in mind, here’s your checklist for The People’s Chest Workout:

1.Team MassiveJoes Wrist Wraps

2.A reliable training partner

3.A super strong pre-workout supplement

4.An intra-workout supplement with carbs in it

OK – LEGGO! 

Exercise 1: Cable Cross-Overs (Pre-Exhaust)

The champion of this workout is right at the start… pre-exhausting with the one exercise that everybody usually leaves for right at the end of their chest workout. Because we’re doing cable crossovers as our first exercise instead of our last, you are going to be able to go significantly heavier than usual. However, be sure to keep your form strict – keep your traps flexed to pull your shoulders back, and keep your front deltoids out of the movement as much as possible. Make sure you are coming all the way back for a full stretch across your chest at the bottom of each rep, and squeezing at the top of each rep for a count to ensure you are pumping as much blood into your chest as possible. Want some tips on how to execute this exercise correctly – check out our episode of Exercise Encyclopedia here: Cable Crossovers

Set 1: Warm up set with light weight for 25 reps

Set 2: Warm up set with heavier weight for 25 Reps

Set 3: First working set. Pick a weight that you would usually fail on after 12 – 15 reps of your first set. Now use this weight and get 20 reps. The last 5 – 8 reps will need to be forced reps with the assistance of your training partner. This is IMPORTANT! If you get 20 reps by yourself, the weight is too light – increase it. The last 5 reps MUST BE FORCED REPS! 

Sets 4 – 11: Working sets. Repeat Set 3 another 8 times, using the same weight, for 20 reps each set. You will fail earlier and earlier each set as your chest fatigues – this is fine, just get your spotter to help you get out those forced reps to make up the 20.

Set 12: Last working set. Use the same weight as all of your other sets and get 20 reps as usual with the help of your spotter. Then drop the weight to half of your working set weight and rep out until failure. Drop the weight in half again and rep out until you cannot contract your chest under resistance. Then do 20 bottom-half partial reps.

*Rest 1 – 2 minutes in between sets. DO NOT take any mid-set rests or breaks. Keep the weight moving throughout each of your 10 working sets*

Now that we are pre-fatigued, let’s go punish those pecs!

 

Exercise 2: Incline Dumbbell Press

To ensure that you keep your front deltoids out of this exercise as much as possible, use a very slight incline – no more than about 20 degrees. This will still allow you to target upper chest without sacrificing form, especially considering your chest is already fatigued. Make sure you get full range of motion with each and every rep – that means coming ALL THE WAY DOWN until your feel a stretch across your upper chest, and going ALL THE WAY UP until your chest is fully contracted. DO NOT lock your elbows out at the top of each rep and DO NOT arch your back so much that you turn this into a flat dumbbell press!

Check your form against Exerpedia here: Incline Dumbbell Press

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 10 – 12 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps. Rest for 20 seconds, then hit another 2 – 4 reps (rest-pause set)

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop the weight in half again and chase as many reps as possible (double drop set)

*Rest 1 minute in between sets*

 

Exercise 3: Incline Smith Machine Barbell Bench Press

By this stage of the workout, your chest is already fried. You’ve just pre-exhausted and then used any power that you may have had left to bust out those incline presses. That’s pretty much your concentric (positive) phase of chest training done and dusted. So we’re going to change gears and focus on the eccentric (negative) phase with this awesome exercise using the “time under tension” technique.

With this exercise, you can go back to a conventional 30 – 45 degree incline. Make sure your training partner is warmed up and ready, because they are going to need to help you out with this exercise.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight that you would usually be able to just complete 12 reps with. Now unrack the weight and from the top of the movement take 5 seconds to slowly lower the barbell to your upper chest. When you reach the bottom of the movement, explode up with as much power as possible to move the weight as quickly as possible back to the top of the movement. Lower it again over 5 seconds, explode again back to the top to complete another rep. Aim for at least 8 reps. Once you can’t contract your chest to explode the weight up any more, have your spotter help you with the concentric (positive) phase of the movement and get out another four 5 second eccentrics (forced reps into negatives).

Set 3: Increase the weight by about 25% and repeat Set 2. You should only be able to get 6 reps by yourself. Have your spotter help you get out another 6 eccentrics.

Set 4: Increase the weight again by about 25% and repeat Set 2. This time you should only be able to get 4 reps by yourself. Once you fail, drop the weight in half and get another 4 reps by yourself. Then have your spotter help you force out another 4 reps. Then drop the weight in half again and rep out (double drop set with forced reps)

MAKE SURE THAT EVERY SINGLE ECCENTRIC TAKES AT LEAST 5 SECONDS TO COMPLETE! If you start dropping the weight, you’re wasting your time.

*Rest 1 minute in between sets*

 

Exercise 4: Chest Dips

Usually when you do chest dips you have to concern yourself with finding a weight belt to load up enough weight to make the exercise worthwhile. At this stage of this workout, this should not be a concern – if it is, you haven’t worked hard enough in the first 3 exercises!

Want some tips on how to execute the perfect chest dip? Check out our episode of Exercise Encylopedia here: Chest Dips

Set 1: Do as many bodyweight dips as possible

Set 2: Do as many bodyweight dips as possible, then rest for 20 seconds, then do as many bodyweight dips as possible again (rest-pause)

Set 3: Do as many bodyweight dips as possible, then have your spotter help you get another 4 forced reps

Set 4: Do as many bodyweight dips as possible then have your spotter help you get another 4 forced reps, then prop yourself up to the top of each rep and fight the eccentric phase for as long as you possibly can. Repeat these eccentric reps another 5 times (forced reps into negatives)

*Rest 1 minute in between sets*

 

Exercise 5: Barbell Bench Press (Powerlifting Style) superset with Flat Dumbbell Flyes

This last exercise is more of a challenge than anything else. If you’ve followed this workout to a tee, your chest is done. It has packed up and left. Next time you’ll see it is in about 24 hours when it starts screaming at you.

And because most of us usually throw in a token “pump-up” sculpting movement to finish off our chest workouts every week (let’s face it, we all do), we’re going to finish this workout off with a big compound movement into a superset. And do it powerlifting style! 

We’re going to start with bench press and then go straight into flat dumbbell flyes. Our reps and sets for both the press and the flye are going to look like this:

Set 1: 12 reps 

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep max

You want to use enough weight on the bench press so that you are failing by the time you reach the designated number of reps – in fact, you want your training partner to help you get that last rep. Then you’re going to get straight into flyes, using enough weight once again so that your training partner is helping get those last couple of reps. Obviously, you will be increasing the weight you are using for each and every set.

 

Congratulations! You’ve just made it through the most unique chest workout we have seen THUS FAR! Enjoy the crazy DOMS and growth that is just around the corner!

 

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