For your chest muscles to really grow you have to train with a focus on hypertrophy. There are various ways to induce hypertrophy but some of the most effective involve inducing metabolic stress to the muscle and time under tension. In fact some studies have shown that low load high volume resistance training can induce more muscle protein synthesis than high load low volume resistance training. Likewise with occlusion training, low training loads still produce impressive amounts of muscle hypertrophy because the metabolic stress from the lack of oxygen(hypoxia) being delivered to the muscle causes greater releases of growth hormone and insulin like growth factor. This type of training increases cellular swelling which promotes protein synthesis (muscle building) and decreases protein breakdown.
This superset takes advantage of these two principles as your muscles are placed under tension for an extended period of time and the superset mimics the hypoxic effect of occlusion training. Another added benefit is that because this is a superset you’ll be able to target more muscle fibers by incorporating different exercises across a wider range of motion. For best results, do this workout 3 times a week for a total of 4 super sets each workout. Take as little time as possible switching between exercises within the superset and little time in between reps, the goal is for the muscles to be under constant tension in a hypoxic state. The more your muscles contract the less oxygen they’ll receive which will induce more metabolic stress.
Dumb Bell Bench Press – 12 reps
Dumbbell Fly – 12 reps
Alternating Neutral Grip Dumb Bell Press – 12 reps
Incline Push Ups – AMRAP (as many reps as possible)