Power Shredding YOUR Chest by Tony Wilder of T-Wild Training

Flat Bench Dumbbell Press:
Set  #1:        Weight:    115 lbs        Reps:    AMAP        Rest:    90 seconds
Set  #2:        Weight:    115 lbs        Reps:    AMAP        Rest:    90 seconds
Set  #3:        Weight:    115 lbs        Reps:    AMAP        Rest:    120 seconds
Set  #4:        Weight:    115 lbs        Reps:    AMAP        Rest:    120 seconds

AMAP = As Many As Possible without doing any forced reps.

Note:  When doing this routine for the chest use the following style for the flat dumbbell press:  Of course warm the chest and arms up before attempting to press the heaviest weight you can for 10 plus reps for four sets.  DO NOT fatigue your muscles to be worked before starting with the heavy dumbbells because you will then short change yourself on the amount of work that needs to be done here.  I will do a set of incline push ups off the side of the bench I will be using to get myself prepaired...no more than 12 reps.  Now it's time to grab those dumbbells and show yourself just what YOU can do with them!  You are there for YOU not anyone else so do your best to achieve YOUR best effort.  I like to press the weights up and as I do turn my palms so that when I reach the top they will be facing in and the weights will be brought together.  Sometimes I will use a style were the palms will be facing in towards my body the entire time or facing towards my feet the entire time...give these styles a try and see how each has a specific feel to the muscles being worked.  For a simple change simply do incline press instead of flat and use the same styles and/or rep range.

Negative Flat Barbell Press:
Set  #1:        Weight:    255 lbs        Reps:    3        Rest:    100 seconds
Set  #2:        Weight:    255 lbs        Reps:    2        Rest:    100 seconds
Burn out w/reps:
Set  #3:        Weight:    225 lbs        Reps:    failure        Rest:    100 seconds

Note:  I like to use a very wide grip or at least most people believe it's a wide grip I merely think it's the best place to hold the bar when doing barbell presses.  I will place my index figure on what is referred to as the POWER LINE which is the outer most line on the barbell.  Using this width you will engage your pecs a lot more than what you would if you were just slightly wider than shoulder width.  If you have never gripped a bar this wide while doing bench press you will find that it will take some adjusting on your part to get used to it but, DO NOT let that get you down so that you do not utilize such a wide grip.  You will develop a much wider chest, fuller with a great deal more strength than using a narrower grip.  When I do negatives I will use a count of 8 seconds or even greater when lowering the bar to my chest.  Once there I may pause for a second or two before having my training partner help me lift and push it back to the starting position.  I like to shoot for a 10 second plus rep depending on how spent my muscles are and what they can handle without the risk of injury.

Dips:
Set  #1:        Weight:    body        Reps:    32        Rest:    90 seconds
Set  #2:        Weight:    body        Reps:    25        Rest:    90 seconds

Pec Deck:
Set  #1:        Weight:    150 lbs        Reps:    20        Rest:    90 seconds
Set  #2:        Weight:    160 lbs        Reps:    18        Rest:    90 seconds

Machine Overhead Press:
Set  #1:        Weight:    200 lbs        Reps:    6        Rest:    90 seconds

Triceps Press:
Set  #1:        Weight:    100 lbs        Reps:    15        Rest:    90 seconds
Set  #2:        Weight:    110 lbs        Reps:    failure   Rest:    Work Out Complete

The last four exercises are pretty much self explanatory and can be done with your own style or you could look at on of my other chest training programs to see how I utilize the movements.  The one thing that should always be used is strict form even when CHEATING...yes I said strict form on cheating.  Cheating a movement can be beneficial but only if you stay in CONTROL of your cheating motion.  Don't get crazy like you see some of the guys in the gym, swinging like monkeys or jerking a weight around so hard that they look like they have some kind of mental defect.  Small controlled motion to finish out an exercise can help you burn that muscle out or to simply help you achieve those final two reps.  DO NOT do a full set of cheating because then you will just look like some moron that really doesn't know what the heck he or she is doing.  Sometimes you will even see these fools giving advice to others...listen, and learn what not to do.  Believe me, I have learned a great deal from these so called know it all over the years and without their presence in the gym I would have fallen victim to a lot of dumb ass training, if I had not watched them nor listened to what they had to say.

Here's another program to try out:

Flat Barbell Press:  (wide grip)
Set  #1:        Weight:    245 lbs        Reps:    AMAP        Rest:    90 seconds
Set  #2:        Weight:    255 lbs        Reps:    AMAP        Rest:    100 seconds
Set  #3:        Weight:    255 lbs        Reps:    AMAP        Rest:    110 seconds
Set  #4:        Weight:    255 lbs        Reps:    AMAP        Rest:    110 seconds
Negatives:
Set  #5:        Weight:    275 lbs        Reps:    2        Rest:    120 seconds
Set  #6:        Weight:    275 lbs        Reps:    2        Rest:    100 seconds

Note:  You may want to eliminate set number 4 and perhaps set number 6 depending on what your body is telling you about how much more stress it can under go.  Plus, you have to realize that you will need to have enough energy left over to finish the rest of the routine.  Challenge yourself but not so much so that you can not complete the routine.  Another way to change this first exercise is to do the first two sets and then go right into three to four sets of the negatives.

Incline Dumbbell Press:  (palms facing in towards the body from start to finish)
Set  #1:        Weight:    80 lbs        Reps:    12        Rest:    90 seconds
Set  #2:        Weight:    85 lbs        Reps:    10        Rest:    100 seconds
Set  #3:        Weight:    70 lbs        Reps:    failure   Rest:    100 seconds

Pec Deck:
Set  #1:        Weight:    180 lbs        Reps:    16        Rest:    90 seconds
Set  #2:        Weight:    200 lbs        Reps:    14        Rest:    100 seconds
Set  #3:        Weight:    170 lbs        Reps:    failure   Rest:    90 seconds

Dips:
Set  #1:        Weight:    body        Reps:    32        Rest:    60 seconds
Set  #2:        Weight:    body        Reps:    25        Rest:    60 seconds

Bench Dips:
Set  #1:        Weight:    body        Reps:    failure    Rest:    90 seconds
Set  #2:        Weight:    body        Reps:    failure    Rest:    Work Out Complete