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The Super Chest Workout

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It’s chest day. You and your training partner want to change things up a little bit from your normal chest workout. You know, the normal bench press, move on to several sets at incline, then maybe some dumbbell flyes, and finish them off with cable crossovers supersetted with push-ups for that deep burn.

During my college years we were shown this chest workout as a challenge. This workout soon caught on like wildfire in the gym. If you are looking to really shock your chest, here’s a chest workout that will get you on your knees, literally:

Super Chest Workout If You Can Bench Press 225 10 Times

  • Bench Press 250 lbs to failure
  • 25 Push Ups

3:00 minutes recovery

  • Bench Press 250 lbs to failure
  • 25 Push Ups

3:00 minutes recovery

  • Bench Press 225 lbs to failure
  • 25 Push Ups

2:00 minutes recovery

  • Bench Press 225 lbs to failure
  • 25 Push Ups

No rest

  • Bench Press 155 lbs to failure
  • 25 Push Ups

2:00 minutes recovery

  • Bench Press 135 lbs to failure
  • 25 Push Ups

Super Chest Workout If You Can’t Bench Press 225 10 Times

  • Bench Press 225 lbs to failure
  • 25 Push Ups

3:00 minutes recovery

  • Bench Press 225 lbs to failure
  • 25 Push Ups

3:00 minutes recovery

  • Bench Press 185 lbs to failure
  • 25 Push Ups

2:00 minutes recovery

  • Bench Press 185 lbs to failure
  • 25 Push Ups

No rest

  • Bench Press 1350 lbs to failure
  • 25 Push Ups

2:00 minutes recovery

  • Bench Press 115 lbs to failure
  • 25 Push Ups

*These are just examples for weights, adjust weights according to strength levels.

NOTE: Make sure you do this with a partner to spot you. This is not for beginners, do this workout at your own risk. During the push-ups, get through them as fast as possible.

If you have to, swallow your pride and start doing push-ups on your knees. Told you this workout will get you on your knees. Brace yourself for some DOMS.

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