Power, Pain, Pump – The 3P Chest Workout Routine
We want it all. That big bench press that when asked “How much ya bench?” we can proudly proclaim a stellar number.
We want to feel the muscle growing as we train; the fibers twitching and contracting as we eek out rep after rep after excruciating rep. We also want to fill those muscles with blood and fluids to get the nutrients in there to encourage muscle growth and get the biggest, veiniest and most gnarly pump ever experienced.
We want a big, ripped and strong chest. The 3P chest workout was designed just for this, to elicit the greatest gains possible in both strength and size while minimizing the risk of injury. Are you ready for a chest that men envy and women desire? Keep reading…
The Power, Pain, Pump Chest Workout | Demonstrated by Marc Lobliner, Steve Shaw, and Shomo Das.
3P Chest Workout Routine
Power – 3 sets of 3 reps
For power, we will be doing Slingshot™ bench press. We use the Slingshot because it takes the pressure off where you need it (at the bottom of the rep) and keeps your elbows in to minimize risk of shoulder injury.
This rep scheme hits your fast twitch muscle fibers responsible mainly for strength and power, but also plays a role in hypertrophy via progressive overload.
For this we do 3 sets of 3 reps. So if your working weight is 315lbs, this would be your ramp-up scheme:
- 135 x 5
- 185 x 3
- 225 x 3
- 275 x 3
- Then do your working set with 315 x 3 reps.
You will increase the weight the next week if you get all 3 reps on all 3 sets by 5-10%, so if you’re working set is 315, increase to 335.
Marc Lobliner 405lb Bench Press with Mark Bell | Big Chest with the SlingShot
Pain – 4 sets of 8-12 reps
For this rep scheme we will be doing flat or incline dumbbell bench press. Which one you do is all personal preference and what bench is available at your gym. Since we have already warmed up, you can jump right into your set and pound out those reps!
This rep range is known as the hypertrophy rep range since it stimulates both fast and slow twitch muscle fibers, aiding in strength and power and also flushing blood and nutrients into the muscle for epic pumps and muscle fiber stimulation.
You will increase the weight the next week if you get all 12 reps on all 3 sets by 5-10%, so if you’re working set is 100lbs, increase to 105-110llbs to get at least 8 reps. If you cannot do all 3 sets for 8 reps, it is too heavy. If you get all 3 sets for 12 reps, it is too light.
Increase your bench press now! Tips from Mark Bell: Featuring Marc Lobliner
Pump – 5 sets of 20 reps
For this rep scheme we will do cable crossovers or machine pec deck fly’s. This is meant to hit your slow twitch muscles and drive blood and nutrients into the muscle while creating a pump that will make you feel as if your skin is about to split!
This is a lighter weight, so there is no need to warm-up. You should be 1-2 reps shy of failure around rep 20. Be sure to SQUEEZE on every single rep. If you can get 20 reps and still feel you have gas left in the tank, raise the weight by 5-10%.
Let The Gainz Begin
There you have it. A complete chest workout hitting all angles and all rep ranges for a quick, safe and effective training session!
Give this workout a go and let us know how you like it on the TigerFitness.com Forums! Because having a strong AND sexy chest…. that’s not a game!