Thread: The Super Chest Workout

The Super Chest Workout

This is a great workout that I found a while ago and have used with great success.The weights listed here were changed from the original to fit me better at the time and you can also adjust to better fit your strength level.......


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 Workout If You Can Bench Press 275 10 Times

Bench Press 300 lbs to failure
25 Push Ups

3:00 minutes recovery

Bench Press 300 lbs to failure
25 Push Ups

3:00 minutes recovery

Bench Press 275 lbs to failure
25 Push Ups

2:00 minutes recovery

Bench Press 275 lbs to failure
25 Push Ups

No rest

Bench Press 215 lbs to failure
25 Push Ups

2:00 minutes recovery

Bench Press 195 lbs to failure
25 Push Ups



*These are just examples for weights, adjust weights according to strength levels.

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.

I just did this again the other day and it kicked the old mans butt again.LOL.But it hurt's soooo good!

Great FIST... You keep this shit up I'm gonna have a different workout/routine every damn week....lol...

Great post

Nice chest workout.
Wednesday is my achest and arms day. My Chest workot will be as follows.

Dumb bell Flat bench 5 sets to failure
Incline Bench 5 Sets to failure
Dumbbell Flies 5 asets to Failure


Arms
aPreacher Curls 5 sets to failure
aTricep rope pull downs 5 sets to failure
aSkull Crushers 5 sets to failure
Dumbbell Curls till i fucking cant lift any more. I call it running the rack. Start at 30 lbs and do 20 reps each arm. I than start going up 5 lbs each til working my way up the rack. All the way up to 60 lbs.

This is just what the doctor ordered fist. Thanks for the post man.

You're welcome guys.Glad you're going to give it a try.It really is a killer workout.Let me know how you like it or what you changed/added to it.

Bro am just sitting here thinking about how sore my chest would be after that workout.

Originally Posted by martin

Bro am just sitting here thinking about how sore my chest would be after that workout.

Same here Martin...I'm gonna try it tomorrow.