Incline Barbell Bench Press
Incline Dumbbell Fly
Pyramid Chest Workout
The fact is that the volume of the pectoral muscles directly depends on the volume of body weight and on the genetic characteristics of the athlete. The greater the muscle mass of the athlete, the more his chest will be. The goal for hypertrophy is to increase time under tension and hit the muscle with a high amount of volume to break down the fibers and force them to grow back bigger and stronger. If chest size is your goal, then pyramid training is definitely for you. Ascending pyramids are not only effective for building muscle size and strength but they also help reduce injury risk by gradually increasing the weight each set.This workout plan is designed with pyramid sets. Before attempting this workout, you must have a good foundation of chest muscle already developed.
Pyramid training is a highly effective training technique for building muscle mass and strength. Another benefit with pyramid training is that it creates an intense routine as the muscles become overloaded. This chest workout plan requires starting light and increasing the weight you use in successive sets. As you keep adding weight, the number of reps you can do goes down, which illustrates the inverse relationship between the two variables. It follows the overload principle, since you increase intensity by completing both sides of the pyramid. With pyramid training you will have a new rep scheme, unlimited exercise variety, and a variety of challenges to keep your training and results moving forward.
Experiment with a starting weight of approximately 50% of your 1RM for that exercises, and increase the weight for each set by increments that fit your goals.
- 12 Reps – 50% of your 1RM (Light weight)
- 10 Reps – 60% of your 1RM (Light-Medium Weight)
- 8 Reps – 70% of your 1RM (Medium Weight)
- 6 Reps – 80% of your 1RM (Medium-Heavy Weight)
- 4 reps – 85% of your 1RM (Heavy Weight)
This is a 4-6 week training routine and aims to work the chest muscles from all angles.. As before every workout, warming up is very important in this workout. Doing warm-up and stretching exercises before starting the training will be beneficial to prevent injuries. You should always give muscle groups 24-72 hours to heal in between workouts, especially if your muscles are sore.