May 16 2011

It’s chest day.  You and your training partner want to change things up a little bit from your normal chest workout. You know, the normal bench press, move on to several sets at incline, then maybe some dumbbell flyes, and finish them off with cable crossovers supersetted with push-ups for that deep burn. During my college years we were shown this chest workout as a challenge.  This workout soon caught on like wildfire in the gym. If you are looking to really shock your chest, here’s a chest workout that will get you on your knees, literally:

SUPER CHEST

If you can lift 225 – 10 times:             If you can’t lift 225 – 10 times:
250 lbs – Failure + 25 push-ups             225 lbs – Failure + 25 push-ups
3 minutes rest                                         3 minutes rest

250 lbs – Failure + 25 push-ups            225 lbs – Failure + 25 push-ups
3 minutes rest                                         3 minutes rest

225 lbs – Failure + 25 push-ups             185 lbs – Failure + 25 push-ups
2 minutes rest                                         2 minutes rest

225 lbs – Failure + 25 push-ups             185 lbs – Failure + 25 push-ups
no rest                                                      no rest
155 lbs – Failure + 25 push-ups             135 lbs – Failure + 25 push-ups
2 minutes rest                                        2 minutes rest

135 lb – Failure + 25 push-ups               115 lbs – Failure + 25 push-ups

NOTE: Make sure you do this with a partner to spot you.  This is not for beginners, do this workout at your own risk.  During the push-ups, get through them as fast as possible.  If you have to, swallow your pride and start doing push-ups on your knees.  Told you this workout will get you on your knees. Brace yourself for some DOMS.


3 Responses to “Super Chest Day Workout”

  1. Hey Aipa, thanks for putting this up, I totally forgot about this one. Do I have to adjust the weight I use if I can do 225 20+ times?

    Shoots,

    DJ

  2. No probs. I would say if you can bench 250 for 10 reps or more then start off with 275 and adjust the rest of the weight accordingly. How’s the training going?

  3. 275 whoa that should be a nice burn. Training is going well, sitting at 265, have a raw bench meet at the YMCA this weekend, trying to hit 385-405ish. Working my way up for a meet at the end of August, and also trying to find guys at the Y that want to train with me, hard doing things on your own. Hope you doing well, shoots.

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