Chest Complex

Today I did a great chest workout with another trainer of mine that I really wanted to share with you. This workout should only be done with a spotter as it will test the limits of your strength. Should last about 40mins and if you still have energy at the end then you haven’t done this workout to your full potential.

Begin by setting up a hammer strength bench press machine with 110% of your max.

Exercise #1: Bench Press Negatives - 3 sets x 4 reps (rest 1 min)

Next, move to a decline bench and set up the weight to 50-60% of you max.

Exercise #2: Max Rep Decline Bench Press – 5 sets x max reps (rest will be however long it takes your partner to finish his set)

Now move to the incline bench and find a weight you can press about 8 times max.

Exercise #3: Incline Bench Alternating Dumbbell Press – 3 sets x 8 reps (where you would normally rest perform 10 burpees then take a 1min rest)

Finally find an open space and grab a large plate weight, or 2.

Exercise #4: Push-Up Negative with Burn Out – 3 sets x 4 reps (rest 1min)

(Place the weights on your partners upper back and have them lower the push-up as slowly as they can till they hit the floor. Take the weights off their back and allow them to push back up to the top of the exercise and repeat 3 more times. On your last set finish with body weight push-ups until you collapse)

For those of you that stick to the same workout day in and day out give this complex a try and let me know how you chest feel a day or 2 after.

Happy Lifting!