You are here

High Intensity Chest Blaster

Average: 4 (102 votes)
4 5 102
Blast your chest with this fast-paced, high intensity pec workout that features heavy rest-pause sets, and slow isolation movements.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
1
Equipment Required:
Barbell, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:

Workout Description

The high intensity chest blaster workout can be used for a 4 to 6 week cycle, or as a rut buster when you simply want to try something different. This routine is relatively brief (30 minutes), and can also be used on days in which you have a limited amount of time to workout.

In total, you will be performing 16 sets using 4 exercises - 2 compound movements and 2 isolation movements. Compound lifts will utilize strength and rest-pause training, and isolation lifts will focus on slower reps and the "mind-muscle" connection.

Compound Exercises. For the two compound lifts in this workout, pick a weight that allows you to knock out 8 to 12 reps before reaching failure. Start by performing an all-out set, stopping about one rep shy of failure. Rack the weight and rest exactly 45 seconds. Perform another set, again stopping one rep shy of failure.

Continue this pattern until you complete 5 total sets. Focus on brute strength, and getting the weight up with good form at all costs. These sets are all about man vs. mountain! You may be able to complete only a rep or two on the last several sets. Don't worry about this low volume. You are destroying your pecs with limited rest and heavy weight, and are after cumulative muscle stress and fatigue.

The best chest compound movements are the bench press, dumbbell bench press, dips, and appropriate variations. When you can perform 25 reps for all 5 sets, add weight.

Isolation Movements. For the two isolation lifts, concentrate on feeling the chest muscles work. Perform each rep with a 4 second concentric motion, and a 4 to 6 second eccentric (negative) motion. Squeeze each contraction and make your pecs work! Rest about 2 minutes between each set. Perform about 6 to 8 reps for isolation movements, and no more then 10 reps per set.

The best chest isolation movements are flyes, pec dec, or cable crossovers. It doesn't matter which exercises you use. Pick 2 isolation movements you enjoy, and hammer your chest! When you can perform 10 reps with an isolation movement, add weight.

High Intensity Chest Blaster
Chest
Exercise Sets Reps
Bench Press 5 Rest-pause 45 Seconds
Pec Dec 2-3 Slow 4-6 Cadence
Incline Dumbbell Bench Press 5 Rest-pause 45 Seconds
Cable Crossovers 2-3 Slow 4-6 Cadence

Related Workouts View all Chest Workouts

  • Share This Article
  • Rate & Share
    Average: 4 (102 votes)
  • About The Author
    Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines.
Related Supplements View all Top Supplements
Platinum 100% Fish Oil

Ultra-Pure Filtered Fish Oil With Key Omega-3's!*

0
No votes yet
Combat Powder

Advanced Time Release Protein Feeds Muscles For 8 Hours!*

4.55
Average: 4.6 (55 votes)

Comments (393)

Add a comment

Steve's picture
Steve
Posted Tue, 06/22/2010 - 08:23

Hi Paul,

Pullovers are an effective exercise.

  • 4
  • 3
No Profile Pic
Paul Singh
Posted Tue, 06/22/2010 - 15:15

thank you

  • 3
  • 5
No Profile Pic
Jesse
Posted Thu, 01/05/2012 - 10:28

I'm confused. You say here, focus on 9-12 sets for chest, but this workout is 16 sets?

  • 6
  • 5
No Profile Pic
adam
Posted Tue, 12/13/2011 - 22:43

very similair to my workout, however i only do this once a week on a 5 day a week program.

  • 4
  • 4
No Profile Pic
Douglas
Posted Sun, 06/20/2010 - 04:38

Hi, the gym that I visit weekly does not have Pec Dec. Is there anything that can replace the Pec Dec in this routine? Thanks.

  • 3
  • 1
Steve's picture
Steve
Posted Sun, 06/20/2010 - 14:48

Hi Douglas,

You could perform flyes or incline flyes instead of pec dec.

  • 3
  • 4
No Profile Pic
Douglas
Posted Fri, 10/08/2010 - 05:56

Thank you very much Steve !

  • 4
  • 4
No Profile Pic
Christian
Posted Sun, 06/20/2010 - 12:23

Hey Steve,
My usual chest workout involves about 6 to 8 chest excersices. Would it be ok to, after doing this workout, then add in some more like Barbell incline press and dumbell incline press?

  • 4
  • 3
Steve's picture
Steve
Posted Sun, 06/20/2010 - 14:46

Hi Christian,

I wouldn't recommend more then 3-4 exercises a week when training for muscle mass.

  • 4
  • 5
No Profile Pic
pratyush
Posted Wed, 06/23/2010 - 04:40

please help me out with my chest program

incline db press
incline db flyes
decline db press
decline db flyes
bb bench press
flat db flyes

i do this 0nce a week with heavy weights
is the order of exercises correct ( 1st incline and flat bench at last
or should it be reversed ?)

  • 4
  • 5
Steve's picture
Steve
Posted Wed, 06/23/2010 - 12:52

Hi pratyush,

I would recommend the following:

bb bench press - 3 sets
incline db press - 3 sets
decline db press - 3 sets
flat db flyes - 3 sets

In general one isolation exercise like flyes perform in the 12 to 15 rep range is enough.

  • 3
  • 4
No Profile Pic
Chris
Posted Fri, 06/25/2010 - 12:30

With bench pressing (flat and incline) should you bring the weights all the way down to chest height or just till you arms are at a right angle? Cheers

  • 4
  • 3
Steve's picture
Steve
Posted Tue, 06/29/2010 - 08:55

Hi Chris,

Try to being the weight to your chest. One note...make sure you aren't benching with your arms flared out at 90 degrees. This can harm the shoulders and make it harder to lower the bar enough. You want your elbows about 45 degrees from your torso.

  • 5
  • 4
No Profile Pic
Aaron
Posted Wed, 06/30/2010 - 08:53

So with this workout we are only doing 5 reps on the bench press right, I just didn't get how that was worded?

  • 5
  • 2
Steve's picture
Steve
Posted Wed, 06/30/2010 - 09:27

Hi Arron,

It's 5 total sets, not reps.

Pick a weight that allows you to knock out 8 to 12 reps before reaching failure. Start by performing an all-out set, stopping about one rep shy of failure. Rack the weight and rest exactly 45 seconds. Perform another set, again stopping one rep shy of failure.

Continue this pattern until you complete 5 total sets.

  • 4
  • 5
No Profile Pic
Mario
Posted Thu, 07/01/2010 - 02:16

Hey steve,
I've been working out for an year now. My main target was to trim my body fat. However, i still find considerable amount of fat in my middle chest. Can you give me a chest work out plan to cut the fat and build a nice chiseled chest.

  • 3
  • 4
Steve's picture
Steve
Posted Fri, 07/02/2010 - 13:07

Hi Mario,

Getting that chiseled look is all about diet. You need a good cutting diet approach. You also need to train hard and heavy on a muscle building routine. Any standard muscle building routine on M&S will serve you well.

  • 3
  • 5
No Profile Pic
David
Posted Fri, 07/02/2010 - 23:09

Hi steve how much weight should i do on bench with the rest pause?

  • 4
  • 4
Steve's picture
Steve
Posted Sun, 07/04/2010 - 09:30

As much as you can using good form. This make take a week or two of trial and error.

  • 5
  • 4
No Profile Pic
luigi
Posted Fri, 08/13/2010 - 14:45

yeah nice advise

  • 4
  • 3
No Profile Pic
John
Posted Sat, 07/10/2010 - 21:26

Can you combine this with a back workout? Doing the whole Push/Pull method of training

  • 3
  • 4
Steve's picture
Steve
Posted Mon, 07/12/2010 - 09:43

Hi John,

Absolutely. That would be a solid combination.

  • 5
  • 6
No Profile Pic
clint
Posted Sun, 07/11/2010 - 12:47

i come from a strength training back ground and i can press185 kg at 90kg body weight. i love strength trianing but want to now let my joints have a well earned rest. can you give me a chest workout that can keep my mass (or even better make it grow!) with out using my usal heavy lifting???

  • 2
  • 3
Steve's picture
Steve
Posted Mon, 07/12/2010 - 09:49

Hi Clint,

I think you are going down the right path with this style of workout. I am posting a link to a system that might be of help. It focus on moderately heavy weight and intensity, but doesn't necessarily require constant heavy weight. (You could drop the 4x4 days if need be)

http://www.muscleandstrength.com/articles/the-blastoff-bodybuilding-trai...

  • 3
  • 3
No Profile Pic
luigi
Posted Fri, 08/13/2010 - 14:55

nice link

  • 3
  • 6
No Profile Pic
Rodney
Posted Fri, 07/16/2010 - 00:38

Steve, what kind of back workout would you suggest for combining with this workout?

Thanks

  • 2
  • 4
Steve's picture
Steve
Posted Fri, 07/16/2010 - 18:19

Hi Rodney,

A workout like this might be a solid choice:

http://www.muscleandstrength.com/workouts/36-8-week-intense-back-workout...

  • 3
  • 4
No Profile Pic
Anthony
Posted Sun, 07/18/2010 - 10:10

During the compound exercises, should I increase the weight for each set or should I do the same amount of weight for all 5 sets?

  • 5
  • 3
Steve's picture
Steve
Posted Mon, 07/19/2010 - 09:16

Hi Anthony,

You use the same weight:

"Pick a weight that allows you to knock out 8 to 12 reps before reaching failure. Start by performing an all-out set, stopping about one rep shy of failure. Rack the weight and rest exactly 45 seconds. Perform another set, again stopping one rep shy of failure.

Continue this pattern until you complete 5 total sets."

  • 2
  • 5
No Profile Pic
AZZY
Posted Tue, 07/20/2010 - 07:18

i Didn't get how much reps to do during bench press and are there 6 reps in pec dec please explain me sire how reps and weights??

i have to increase weight in every set or to decrease weight i goal in to get hard pecs..
Thank sir for reading i am waiting for ur reply

  • 3
  • 4
Steve's picture
Steve
Posted Tue, 07/20/2010 - 11:42

For compound lifts, when you can perform 25 reps for the 5 sets, add weight. You keep the same weight for all 5 sets.

For pec dec, do no more than 10 reps. When you can perform 10, dd weight.

  • 3
  • 4
No Profile Pic
Chris
Posted Tue, 08/17/2010 - 09:13

Steve I don't understand, are you saying 25 reps as a total of all 5 sets? e.g 12 the first set, 10 the next, which would leave another 3reps to make up the 25, your saying if you can do more than the 25 you should increase weight? or do you simply means 25 reps per set???

  • 5
  • 2
Steve's picture
Steve
Posted Tue, 08/17/2010 - 13:06

Hi Chris,

Yes, 25 total reps for all 5 sets. Increase the weight when you can perform 25 reps (or more) for the 5 sets. You don't have to stop working out when you hit 25. Simply add weight the next time you perform that exercise.

  • 3
  • 4
No Profile Pic
Chris
Posted Wed, 08/18/2010 - 04:49

So Steve,basically this means that the reps for each set isn't really 8-12 it's more like 8-12 the first set then 10 the next, then each set after should only be a couple? Is that really a high intensity workout?

  • 3
  • 11
Steve's picture
Steve
Posted Wed, 08/18/2010 - 18:22

Hi Chris,

Is this high intensity? Absolutely. I used it for a year and the rest pause is extremely effective for muscle and strength endurance.

Many popular muscle building training systems use variations of rest pause.

  • 2
  • 3
No Profile Pic
jutt
Posted Tue, 07/20/2010 - 07:19

i haven't got cablecross overs in gym in go to please tell me ay other excerise our gym haven't got cabels?

  • 4
  • 5
Steve's picture
Steve
Posted Tue, 07/20/2010 - 11:40

Hi Jutt,

You can do flyes with dumbbells.

  • 4
  • 3
No Profile Pic
sab
Posted Tue, 07/20/2010 - 08:51

how much REPsS?

  • 4
  • 4
Steve's picture
Steve
Posted Tue, 07/20/2010 - 11:25

Hi Sab,

When you can perform 25 reps for the 5 set compound lifts, add weight.

  • 4
  • 5
No Profile Pic
Jeremy
Posted Tue, 07/20/2010 - 10:41

Is there a special reason why you chose Inclince DB instead of Incline barbell bench for this?

  • 3
  • 5
Steve's picture
Steve
Posted Tue, 07/20/2010 - 11:27

Hi Jeremy,

My main goal was to utilize both an incline, flat bench, barbell and dumbbell movement in only 2 lifts.

  • 4
  • 5
No Profile Pic
IKRAM
Posted Wed, 07/21/2010 - 10:50

what happen if somebody will follow his own routine instead of these routines by proffesionalS?

  • 5
  • 4
Steve's picture
Steve
Posted Wed, 07/21/2010 - 19:27

Hi Ikram,

That depends on the routine, the effort and the trainee's diet.

  • 3
  • 5
No Profile Pic
alejandro
Posted Mon, 07/26/2010 - 10:08

can i do this workout one day then rest my chest then do another chest workout?

  • 4
  • 3
Steve's picture
Steve
Posted Mon, 07/26/2010 - 13:26

Hi Alejandro,

This is a very intense approach. I wouldn't recommend adding in another chest workout during the week. There's a strong chance it would be counterproductive.

  • 6
  • 4
No Profile Pic
HARSH
Posted Fri, 07/30/2010 - 11:58

hi steve i am doing this routine for past 2 months. do i need to change this routine or should i continue with this one ?

  • 3
  • 3
Steve's picture
Steve
Posted Fri, 07/30/2010 - 20:03

Hi Harsh,

I would continue to use it as long as you are making good progress and seeing results.

  • 3
  • 3
No Profile Pic
sergio
Posted Sat, 07/31/2010 - 12:36

hey steve

i wanna get my legs bigber...which workout is recommended for this?

  • 3
  • 6
Steve's picture
Steve
Posted Mon, 08/02/2010 - 10:32

Hi Sergio,

Any muscle building workout with squats will serve you well. here is a workout I recommend:

http://www.muscleandstrength.com/workouts/scrutinys-4-day-muscle-buildin...

  • 6
  • 5
No Profile Pic
Louis
Posted Mon, 08/02/2010 - 23:48

Hi Steve

I am thinking of doing this routine along with The Big Arm Routine as well as a seperate ab routine. How would you sggest i go about this? A days rest in between each? Finally since i'm working from home i'm going to use flyes and incline flyes as a replacement, are the sets & reps the same as the Pec Dec & Cable Crossovers?

  • 6
  • 3

Pages

Add new comment