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High Volume Chest Workout for Mass (Crazy Pumps!)

High Volume Chest Workout for Mass (Crazy Pumps!)

Everyone wants a bigger, stronger chest, which is one of the reasons why chest workouts are some of (if not) the most popular workouts.


Today, we’ve got a phenomenal 4-exercise high volume chest workout for mass to blow up those pecs and help build a barrel chest!

High Volume Chest Workout Supplement Stack

Ape Sh*t Pre Workout

High volume workouts aren’t only taxing to the muscles but the nervous system as well.


Using a pre workout to keep the mind and muscles energized can help you to push hard for the entire training session.


Ape Sh*t Untamed is a premium-quality, all-in-one pre workout supplement formulated to deliver intense energy, increased focus, and greater performance (and pumps!). 


Every serving of Ape Sh*t Untamed packs quality doses of research-backed ingredients including L-Citrulline, Beta Alanine, and Taurine to improve athletic performance and delay the onset of fatigue.

EAA Max

EAA Max is a delicious-tasting amino acid supplement supplying all nine essential amino acids needed to support protein synthesis and reduce protein breakdown. 


Each serving of EAA Max also supplies valuable electrolytes to support hydration and performance.


Mix up a serving and sip during your training session.


For those currently bulking, another quality choice for an intra workout supplement would be Intracell, which includes 20 grams of performance-boosting carbs along with essential amino acids, electrolytes, and blood flow support agents.

High Volume Chest Workout for Massive Pecs

Exercise

Sets

Reps

Low Incline Dumbbell Bench Press

4

8-10

Bench Press with Swiss Bar

4

8-10*

Dips (add weight if needed)

4

10-12

Pec Dec

4

12-15

Chest Training Tips

Incline Dumbbell Bench Press

The incline dumbbell bench press is a great compound movement to emphasize the upper pecs -- the portion of the chest most lifters (both male and female) have trouble growing.


Most chest workouts start with traditional barbell bench press, but the benefit of starting with the incline press is that it can be more joint-friendly than the barbell bench, making it a good option as the lead-in movement of the workout.


Dumbbells also allow for greater range of motion and can help you establish a stronger mind-muscle connection due to the independent actions of each arm.


*Note: Work up to a heavy set of 8 and take your final set to failure.

Rest 2-3 minutes between sets.

Bench Press

After working up to a heavy set of 8 on the incline dumbbell bench, it’s time for the flat bench press.


Now, many individuals experience discomfort when flat benching with a barbell. 


Using a football or Swiss bar allows you to still perform a flat bench press with a straight bar (which is great for overall strength development), but it allows you to find a hand position (neutral, slightly pronated, etc.) that is more friendly to the elbows, wrists, and shoulders.


While the hand placement and bar may be different, standard bench technique still applies -- control the weight down, pause at your chest, and explode up as powerfully as you can.


If you don’t have access to a Swiss bar, you can use dumbbells or a regular barbell.


As with the incline dumbbell press, work your way up to a heavy top set where you can barely squeeze out 8 clean reps.


Rest 2-3 minutes between sets.

Weighted Dip

Now that you’ve performed exercises that emphasize the upper and mid-chest, it’s time to perform an exercise that emphasizes the lower pecs and pec minor -- the dip.


The pec minor sits under the pec majors and pulls the shoulder blades forward and internally. It also helps to depress your shoulder blades, pulling them down.

 

Weighted dips are great for working the entire chest (and triceps) but if you really want to emphasize the pecs, perform them with a slight forward lean and don’t lock out at the top. The triceps are mostly responsible for the lockout.


Additionally, pause at the bottom of each rep to get an intense stretch on the pecs and then explode up.


Rest 2 minutes between sets.

Pec Dec

To finish off this high volume chest workout for mass, you’ll be performing an exercise that allows you to generate an insane squeeze and intense stretch on the muscle fibers of the pecs -- the pec dec.


The pec dec is great for emphasizing the inner fibers of the pecs all the while pumping them full of blood.


Use a slow, 3-second eccentric on the movement and a 1-second pause at the point of peak contraction.


If you don’t have access to a pec dec, you can substitute the cable crossover or dumbbell fly. The benefit of the pec dec (and cable crossover) is that they allow for constant tension on the pecs throughout the entire range of motion.


Rest 60-90 seconds between sets.