Here’s a quickie, giant set – chest workout that will fry your pecs. Give it go for a few workouts when you feel stale. Remember, even if you can’t up the poundage or the reps – for whatever reason – you must always keep your intensity up.
This will up the intensity…
This is a giant set of four exercises. For those not familiar, a giant set is four exercises done with no rest – or as little as humanly possible – between exercises. After the four exercises are done, you can rest between 45 secs and 1 minute – BUT no more than one minute.
That 1 minute will fly by, so keep a stopwatch or keep your eye on the clock…
Here it is…
- Incline Bench Dumbbell Press
- Flat Bench Dumbbell Flyes
- Flat Bench Dumbbell Press
- Flat Bench Dumbbell Pullover
With this sequence, you hit all areas of the pec, through all the natural chest muscle functions.
Couple of key points:
- Have the incline bench right next to a flat bench or use an adjustable bench so that you can move from incline to fly quickly.
- Have the dumbbells for the second exercise by the bench ready to go.
- Use the same dumbbell for the bench press that you used for the flyes. After the last rep of flyes, just go right into press. It’s a heck of a pre-exhaust move and you probably won’t be able to do that many reps.
- For pullover, move your body crosswise to the bench – only your upper back in contact with the bench – keep you hips low and stretch out the ribcage.
- Use the same dumbbell for pullover as you did with flyes and bench press.
For sets, shoot to do a minimum of 3 giant sets – working up to 4 giant sets. Initially, if you are doing this for the very first time; go for 3 but stop at 2, if you are toasted. Don’t go through motions. You set yourself up for injury if you do. You want to stay focused.
Be Focused – First set, you’ll have no problem shooting from one exercise with zero wasted time. But by the 3rd set, you must fight the urge to catch your breathe or the natural inclination to slow down between exercises. This is man-up – or woman-up – time. Flyes down – twist your fist and plow right into presses – no stopping to catch your breath…
For reps, keep between 8 and 12. Probably you won’t do much more than 6 or 8 good reps on the dumbbell bench press after the flyes.
Use heavy enough dumbbells so that you can do a good 10 to 12 reps on incline and the flyes. For the bench press and pullovers, use the same weight and just get as many reps as you can. Remember, your total reps for a giant set will be near 40. That’s a lot of reps in a short period of time.
You will get a great pump and your pecs will be aching the next morning.
Gotta love that…
Let me know how it goes.
