Summer is unofficially here, which means it’s a great time for awesome chest workouts. Of course, spring, fall and winter are also great times to train for more pec mass, but hey, any excuse will work, right?
The Chest Bomb Workout - 8 Weeks To Awesome Pec Gains
This will be a 2 part chest workout for mass training series that will cover an 8 week time frame.
Part 1 (which is this article) is a three week training program that is to be done weeks 1-3 and weeks 5-7.
Part 2, which you can read here, covers one week and be performed during weeks 4 and 8.
Weeks 1-3 – Chest Bomb Workout #1
Week 4 – Chest Bomb Workout #2
Weeks 5-7 – Chest Bomb Workout #1
Week 8 – Chest Bomb Workout #2
The Chest Bomb Workout – Workout #1
Triple Chest Bomb DB Press
This is three dumbbell bench press sets in one giant set with escalating incline settings.
You’ll need an adjustable bench and a pair of dumbbells around 50% of what you would typically use on a flat dumbbell bench press set of 6-8 reps. Trust us on this one, don’t be a hero. You can always increase next set.
Begin with a 15-degree decline setting. You may not be able to get exactly 15 degrees, but try not to have a decline greater than 20 degrees.
A slight decline places a great deal of emphasis on the chest muscles. However, as the decline increases, the anterior deltoids start to take over.
If you are really limited on adjustable bench options, one trick is placing a 25-pound plate underneath the leg of a flat bench. You’ll have to be very careful that it's secure. If you are unsure, don't attempt it.
Now that you’re all set up, perform a set of 8 reps at a 3-1-1 tempo.
Note on Tempo:
As a reminder, the first number of the tempo is how many seconds it should take you to lower the weight, the second number is the pause at the bottom position and the third is the time it should take you to lift the weight.
In this example, your arms will begin fully extended. You'll count to 3 as your arms bend and the dumbbells move towards your chest, you'll pause for a second in the bottom position (be absolutely sure not to relax though - stay tight!) and then you'll explode up and lift powerfully as your arms extend back to the fully extended beginning position.
After you’re done with the 15-degree decline set of 8 reps, rest the dumbbells down and switch the bench setting to flat. Perform another set of 8 reps at a 3-1-1 tempo.
Once you've completed the set of flat DB presses, rest the DB’s on the ground and adjust the bench so you have a 15-30-degree incline. Be careful not to make the incline too steep as this will switch the emphasis off of the chest and onto the deltoids.
Now perform another set of 8 reps at that same 3-1-1 tempo.
Once you’ve completed the set of incline presses, rest the dumbbells down – you’re done – with set number 1 that is!
Shoot for a 2-3 minute rest between sets.
A few notes on the Triple Chest Bomb Dumbbell Press:
It’s not a rush between sets. While you shouldn’t take a stroll around the gym or strike up a conversation, you should be sure that your set-up for the next set is safe and secure. And if you need a quick sip of Modern BCAA+, then by all means take one!
At first, try not to miss any reps. The first set of decline presses likely will be a cakewalk. However, don’t make the mistake of increasing the weight just yet. See it through to the end of the incline presses. If at that point the weight is too light you can increase for the next round. Far too often we see folks increase the weight of the dumbbells after the decline press only to stall out at 2-3 reps by the time they get to the incline presses.
You will perform 2 sets of the Triple Chest Bomb
1 and 1/3 Dips
Ok, our pecs should be nice and pumped by this point – let's hammer them some more with an awesome twist on conventional dips.
The 1 and 1/3 method can be applied to almost any exercise. It allows for emphasis on a specific portion of an exercise which can help increase strength and break through a plateau. Plus, when done correctly, your pump will be out of this world.
Begin as you would in a conventional dip. To place emphasis on the chest, lean forward slightly and either have your knees pointing straight down or slightly forward.
Lower yourself into the bottom position of the dip so your shoulder is about an inch below or even with your elbow.
Make absolutely sure your shoulder doesn’t move forward. Someone should be able to hold their finger in front of your shoulder and your shoulder would never touch their finger for the duration of the set. Doing this helps prevent any undue stress on the shoulder joint.
Dips get a bad wrap for being rough on the shoulders. Dips aren't the problem - bad dips are the problem!
Once you’re in the bottom position begin to straight your arms. However, instead of going all the way back up to the starting position, only go up about 1/3 of the way.
Lower yourself back down to the bottom position and then finally straighten your arms – returning to the starting position. This constitutes as 1 rep.
Perform 4 sets of 6 reps – adding weight if necessary.
Aim for a 2 minute rest period between sets.
15 Degree Decline Cable Fly
Here’s another twist on the fly that will have your pecs ripping through your shirt. You are wearing the best workout shirt on the planet - right?
Set up a bench with a 15 degree decline placed between 2 cable pulleys. Be sure to line up the pulleys with your lower chest and not your head or shoulders.
The path of your hands throughout the movement should not go back over your head or neck at any time. Move from the shoulder joint and not your elbow.
Perform 4 sets of 10-12 reps at a 4-1-1 tempo.
Keep the rest periods between sets shorter on this exercise than the first two if possible. 60-90 seconds is the goal.
At this point – if you’ve made it – your chest should be absolutely smashed.
Perform this workout once per week for 3 consecutive weeks trying to increase the resistance where you can, but not missing too many reps.
You asked for a chest workout for mass and now you have it. Time to smash some pecs. Big day! Yeaaaahhh budddddaaayy!
Big "Thank You" to "All Day" Mike Rea for showing us how it's done - Hey Mike, get bigger arms!
Part 2 of The Chest Bomb Workout can be found by clicking here.
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