We first learned of this brutal chest training method from Charles Poliquin, but it's been Christian Thibaudeau who popularized it.

The methodology is simple: simply attack the chest, Blitzkrieg-style, from three different angles in rapid succession with no rest.

While there's some overlap regarding which muscle fibers are stimulated, that's academic and inconsequential.

The bottom line is that it exposes nearly all the muscle fibers in the chest to a high degree of stress, and it keeps them under stress for a lot longer than a conventional set of 6 or 8.

The short-term result is an extremely satisfying pump, while the long-term result is extremely satisfying growth.

It does, however, hurt.

This drill is just a combination of three exercises:

• High incline dumbbell press

• Low incline dumbbell press

• Flat dumbbell press

High Incline

Low Incline


The only trick is that you do them as one set with the same weight:

• You first perform high incline dumbbell presses until you reach muscle failure.

• Then you rapidly adjust the bench to a low incline and continue to perform reps until failure.

• You once again adjust the bench, this time a flat bench position, and still continue to perform more reps.

This is one set. Two or three such sets per workout is more than enough for most people.

Furthermore, Christian recommends that you refrain from using this method too frequently, as it's really stressful on the body.

Keep in mind that you can perform the same drill using dumbbell flyes instead of presses.

In fact, to really "Blitzkrieg" your chest, do 3 sets of each of the two variations, followed by a set of gasping and wheezing.