Chest on SWOLE

Flat Bench Press
Pyramid Sets - Go up in weight on each set
12, 10, 8, 6, 4, 2 reps
Rest 2-3 minutes between each set

Incline Bench Press barbell
4 sets of 28 method

Incline bench press dumbbell
4 sets of 12 reps of the 1/4 rep method

Super-set

Chest Fly dumbbell
4 sets 12 reps with 4 count hold in the bottom
Chest Machine Fly
4 sets 12 reps with a 4 count hold at the top

Pushups
200 reps total
Finish as quick as possible, taking rest whenever necessary

Examples

• Flat Barbell Bench Press

  
  

• Incline Barbell Bench Press - 28 METHOD

  
  

• Incline Dumbbell Bench Press - Quarter REP METHOD

  
  

• Flat Bench Dumbbell Fly With 4 Count Stretch

  
  

• Chest Machine Fly With 4 Count Hold At Top

  
  

• Pushups