Chest Pyramid Workout

It can be easy to get into the same old habits when working your chest and start following the same repetition patterns week in, week out. Rather than just doing straight sets of six, eight, 10 or however many reps you're aiming for, though, implement pyramid training to give your chest workouts a boost. Pyramid workouts involve changing the weight and reps you perform each set to help you burst through plateaus.

  1. Types of Pyramid

    • Three different types of pyramid training exist: ascending, descending and triangular pyramids. With ascending pyramids, you start with a light weight and high reps and increase weight every set, while simultaneously lowering your reps. Descending pyramids are the opposite: Start with heavy, low-rep sets and finish with lighter, higher-rep sets. Triangular pyramid sets combine both ascending and descending pyramids.

    Balanced Pyramid Workout

    • To build a well-balanced chest you need to work the upper portion and lower portion, and include isolation moves to increase pectoral width. Start your session with an incline bench press using the ascending structure to work your upper pecs. Begin with a light set of 12 to 15 reps and perform four total sets, finishing on a heavy set of three to five reps. Move to decline dumbbell presses next and perform roughly the same number of sets and reps, but in a descending fashion. Finish with dumbbell flyes or cable crossovers as three straight sets of 10 to 15 reps.

    Bench Press-Focused Pyramid

    • Pyramid training doesn't just work for building muscle; it's effective for boosting strength, too, particularly on your bench press. Florida-based strength coach Rob Thompson recommends following a four-week bench press pyramid cycle. In week 1 perform a set of eight at 75 percent of your maximum, a set of six at 85 percent and just one rep at 95 percent, then work back down in the same way. In week 2, do a set of three with 90 percent, a set of six with 80 percent and a set of eight with 70 percent and reverse the order again. Week 3 involves sets of eight, six, four, one, four, six and eight, at 70, 80, 90, 99, 90, 80 and 70 percent respectively. Week 4 starts with two reps at 95 percent, descends to eight reps at 65 percent, and finishes with another two reps at 95 percent.

    Time-Saving Pyramid

    • When you're pushed for time, you can still get an effective pyramid workout in just 20 minutes, according to strength coach Jimmy Smith. Perform flat dumbbell presses, incline bench presses and cable crossovers for a heavy set of six to eight on each, then a slightly lighter set of eight to 12 and a third lighter set of 12 to 15. Add in three sets of maximum repetition dips to really finish off your chest workout with maximum effect.