Looking to achieve massive gains in your chest muscles? Get ready to try out the triple threat chest workout! This highly effective routine includes specific sets and reps designed to target your chest muscles from all angles, helping you maximize your results. As an SEO writer with fluency in English, I have crafted this article to provide you with a detailed guide on the triple threat chest workout, ensuring you have all the information you need to take your chest gains to the next level. So, let’s dive in and get started on this muscle-building journey!
TRIPLE THREAT Chest Workout for Mass (Sets and Reps Included)
When it comes to building a chiseled chest, many people tend to focus their attention on only one of three essential components for training: explosive exercise for power, strength movement for strength, and hypertrophy focused exercise for volume. However, to create a truly massive and impressive chest, you need to incorporate all three elements in your workout routine. This is where the Triple Threat Chest Workout comes in – a workout created by Eric Bach of Bach Performance that includes bench plyo push-ups, bench press, alternating incline DB press, and machine flyes.
The Triple Threat Chest Workout
In this section, we’ll dive into each of the three essential components of the Triple Threat Chest Workout and explore how they contribute to building a massive chest.
Explosive Exercise for Power
Plyo push-ups serve as the explosive exercise component of the Triple Threat Chest Workout. These help boost muscle fiber recruitment and create a more powerful chest.
To perform the plyo push-up:
- Begin in a standard push-up position, with your arms shoulder-width apart.
- Lower your body to the ground as you would in a normal push-up.
- Push yourself up explosively, so your hands leave the ground.
- Land back in the starting position and repeat for 4 sets of 12 reps.
Strength Movement for Strength
The bench press is a classic exercise that strengthens connective tissue and builds raw strength. Adding it to the Triple Threat Chest Workout provides the second essential component to help build a powerful chest.
To perform the bench press:
- Lie down on a flat bench.
- With an overhand grip, grasp the barbell with your hands slightly wider than shoulder-width apart.
- Unrack the bar and lower it slowly to your chest.
- Press the bar back up explosively.
- Perform 5 sets of 5 reps with heavy weights to increase strength.
Hypertrophy Focused Exercise for Volume
The third essential component of the Triple Threat Chest Workout focuses on hypertrophy work for more volume. Alternating incline DB press and machine flyes are two exercises that provide this.
To perform the alternating incline DB press:
- Lie on an incline bench, with a dumbbell in each hand.
- Starting with one arm, press the dumbbell up and extend your arm.
- Lower the weight back to the starting position.
- Repeat with the other arm, so you alternate reps for 3 sets of 8 reps.
To perform the machine flyes:
- Sit at the pec deck machine, with your arms in the pads and your feet flat on the ground.
- Squeeze your chest muscles as you push the pads together in front of you.
- Slowly release your arms to the starting position.
- Complete 3 sets of 15 reps using a moderate weight for more volume.
Incorporate the Triple Threat Chest Workout into your routine, and you’ll find that your chest will gain mass and power quickly. Remember to use proper form and gradually increase the weights you’re using. An added bonus is the free chest training DVD available for download, as well as the Bulk Up Fast! book.
- Is the Triple Threat Chest Workout suitable for beginners?
- While beginners can start with some of the exercises, it’s recommended to work up to the full workout once you’ve established a foundation of strength and endurance.
- How often should I do the Triple Threat Chest Workout?
- It’s recommended to do this workout once or twice a week, with at least two days of rest between each session.
- Can women do the Triple Threat Chest Workout?
- Absolutely! A strong and chiseled chest is not just for men. Women can benefit from this workout too.
- What if I don’t have the proper equipment for the bench press or machine flyes exercises?
- There are alternative exercises that can be used, such as push-ups or cable crossovers, that target the same muscle groups.
- How long will it take to see results from the Triple Threat Chest Workout?
- Results will vary depending on your starting point, but with consistent dedication to the workout, you should start to see results within four to six weeks.