Chest Exercises

Superset Chest Annihilation Workout

Hit your pecs hard from all angles with this barrage of upper-body moves.

incline dumbbell curl
Duration 1 day
Exercises 9
Equipment Yes

When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle - which meant using different angles on the bench and both dumbbells and barbells. The goal was also to build more muscle and strengthen the chest, triceps, shoulders, and back - the muscle groups you need to develop to get a big bench - so I had to program a variety of rep schemes (sets x reps), loads (weights used), and intensities (short rest periods combined with higher rep sets). This workout can only be completed if your mind is strong and you stay focused until the end.

Coaching Note 1: For each superset, you can the angle of the bench from military press, to incline, to flat, to decline.
 
Coaching Note 2: For each superset, we change the entire rep scheme to target multiple strength qualities and to create massive metabolic stress in the working muscles.
 
Coaching Note 3: Use as heavy of a weight as possible for each set and make sure you're able to keep the reps at a high quality.
 
Coaching Note 4: Keep rest periods as short as possible during the supersets and rest no longer than 90 - 120 seconds before restarting the superset.

The Workout

Exercise 1A

Military Press
exercise image placeholder
6 sets
50, 40, 30, 20, 10, 5 reps
-- rest

Exercise 1B

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
6 sets
50, 40, 30, 20, 10, 5 reps
-- rest
As reps decrease, weight increases

Exercise 2A

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
5 sets
5 reps
-- rest

Exercise 2B

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
5 sets
5 reps
-- rest
with added weight

Exercise 3A

Flat Dumbbell Press You'll need: Bench, Dumbbells How to
Flat Bench Dumbbell Press thumbnail
3 sets
10 reps
-- rest

Exercise 3B

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
3 sets
20 reps
-- rest

Exercise 3C

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
3 sets
20 reps
-- rest

Exercise 4A

Decline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Decline Dumbbell Bench Press thumbnail
2 sets
50 reps
-- rest
Use a rest pause technique - where you rest - as short as possible - when you can't continue. For me, this is typically 5 deep breaths.

Exercise 4B

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
2 sets
50 reps
-- rest
Use a rest pause technique - where you rest - as short as possible - when you can't continue. For me, this is typically 5 deep breaths.
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