Max Chest

Sometimes you just feel the need to blast a particular muscle group, to go to failure and then push just a little bit more. For the barbell exercises you are aiming to use approximately 80% of your one-rep max. then you move on to dumbbell exercises at a tempo of three seconds down and explosive one second up on each rep. Finally, you finish with bodyweight exercise pushing each set to failure.

Exercise Reps Sets
Bench Press 8 – 12 3 – 4
Incline Bench Press 8 – 12 3 – 4
Decline Bench Press 8 – 12 3 – 4
Dumbbell Bench Press 8 – 12 3 – 4
Incline Dumbbell Bench Press 8 – 12 3 – 4
Close-hand Dumbbell Bench Press 8 – 12 3 – 4
Wide-Arm Push-up Max 3 – 4