[UPWOD Nº38] The Chest Combustion Workout
*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.
**You can find all of our previous UPWODs here.
Let your chest erupt in a blaze of glory.
UPWOD Nº38—The Chest Combustion Workout—is one of the toughest chest workouts we’ve ever put together, and likely the toughest you’ve ever experienced.
It’s an incendiary, endurance-focused chest gauntlet that’ll annihilate your pecs from top to bottom—including your upper, inner, and outer pecs—and test the limits of your upper body strength and fortitude.
One of the defining elements of Nº38 is short rest periods.
By keeping rest in between sets low—45-60 seconds max—and relying heavily on hard-hitting supersets and dropsets, it (1) keeps the intensity perpetually high, (2) keeps your heart rate elevated (and your metabolism in overdrive), (3) challenges muscular endurance and stamina, and (4) pumps an insane amount of blood into the upper body.
Expect skin-tearing pumps and volcanic lactic acid explosions.
You’ll gradually work your way up to a massive, searing burn and keep it fired up from start to finish. But fly through it and you’ll carve out a chiseled chest that pops.
[UPWOD Nº38] The Chest Combustion Workout
TECHNIQUE TIP: UPWOD Nº38 emphasizes short rest periods. Keep rest in between sets to 45-60 seconds max. And for supersets and dropsets, you’ll be doing multiple sets back-to-back without any rest. Because intensity is imperative, choose weights that are slightly lighter than normal.
*Bonus info for each exercise:
- 1. [DROPSET] Dumbbell Chest Press — you’re doing a triple drop set, which includes 3 sets back-to-back as a part of the larger dropset. For each subsequent set, you’ll decrease the weight by 50%. For instance, you could do 60 lbs for 12 reps + 30 lbs x 12 reps + 15 lbs x 12 reps. All without resting. That’s one dropset.
- 2. [SUPERSET] Incline Dumbbell Chest Press + Incline Dumbbell Flies — do both exercises back-to-back without rest. For flies, lower the dumbbells in line with your upper chest and SQUEEZE hard for 1 second at the top.
- 3. Cable Crossovers — replace with dumbbell flies if needed.
- 4. Close Grip Bench Press — keep your hands narrow, approximately 6″ apart. Keep your triceps tucked into your torso at the bottom and explode up. Replace with the narrow grip dumbbell press if needed.
- 5. [DIPSET] Dips + Push Ups — do 7 dips + 7 push ups, 6 dips + 6 push ups, 5 dips + 5 push ups in order … all the way down to 1 dip + 1 push up as quickly as possible. Try not to rest at all.
- 6. Dumbbell Pullovers — lie on a bench so that you’re perpendicular to it. Keep your hips and pelvis thrusted up.
- 7. Machine Chest Press — choose a relatively light weight and do 20-25 reps. Push through the burn to failure.
The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.
If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.
Bryan DiSanto
I also contribute to Men's Health Magazine.
When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
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