This method will seriously CRUSH your chest...not literally (in a bad way) but figuratively (in a good way).

We'll be utilizing the an "up-and-down-the-rack" method for this, using the barbell bench press (I wouldn't recommend dumbbell presses...they will take up too much space to set out and take up too much time to switch around...and you will annoy EVERYBODY in the gym, if you're not the only one there).

You're going to start with a very light weight of around 40% of your 1 rep max. You'll do a set of 30-40+ reps.

I'm using 95 lbs on the bar. Do these reps at a fast pace...not bouncing off the chest, but at a speed that maximizes the number of reps you get.

Get as many reps as you can, but don't push to absolute failure...that will happen later.

Add 5 lbs to either side of the bar (10 pounds total). If you have 2 1/2 lb plates and your strength levels are lower, you may wish to go up by 5 lb increments instead of 10.

Keep progressing in this fashion...increasing by 10 lbs, repping out, etc. until you get to the point where you can only get one very challenging rep. There will likely be a few sets preceding that where you only get one rep. You'll know when you hit your highest weight as it'll be a grind.

I went up to 215 lbs.

At this point, start pulling off 10 lbs after each set, coming all the way back down to your original start weight.

On the way down, THIS is when you should really be pushing hard.

When you get to your start weight, squeeze out as many reps as you possibly can.

That's it!

When you're done, that's all you need to do for chest.

Overall, this is a great way to overload your chest and the bench press movement pattern with lots of volume and intensity. I like to use this one as metabolic conditioning as well, due to the constant workload with very little rest.

And yes...you WILL be sore.

Watch the video of this technique in action here.

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Want More Killer Workouts Like This?

• Single Dumbbell Attack
• Total Body Countdown Murder
• Inside Out Core Crusher
• Lactate Tolerance Training for Chest
• Dueling Banjo Hell

Give these workouts a try and learn what "Mad Scientist" training is all about...

Nick Nilsson
The Mad Scientist of Muscle

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https://youtu.be/A_h8W8UKndI
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