The following workout was from this past Tuesday morning at 4:30am.  It details my primary chest workout which follows closely to a program designed by John Meadows.


Banded Hammer Press


I used the Hammer Strength plate loaded unilateral horizontal chest press and added a band by wrapping it around the handles and under the bench.  This is the band I used:


Set 1 x 8 reps with 45lbs each side + band (warm-up)

Set 2 x 8 reps with 70lbs each side + band (warm-up)

Set 3 x 8 reps with 90lbs each side + band (warm-up)

Set 4 x 8 reps with 135lbs each side + band

Set 5 x 8 reps with 145lbs each side + band

Set 6 x 8 reps with 155lbs each side + band

Set 7 x 8 reps with 165lbs each side + band


*Don’t over stretch at the bottom and injure your shoulder.  I held the weight in the contracted position, flexing for a 1-second count on each rep.


Incline Barbell Press


Set 1 x 6 reps with 185lbs (warm-up)

Set 2 x 6 reps with 225lbs (warm-up)

Set 3 x 6 reps with 245lbs

Set 4 x 6 reps with 265lbs

Set 5 x 6 reps with 275lbs


*Use good, controlled, perfect form. Don’t let the bar touch your chest and do not lock out. Use continuous tension.


Reverse Band Bench Press w/Chains


I used these for the reverse bands:


I used these chains:


Set 1 x 5 reps with 225lbs (feeder set)

Set 2 x 5 reps with 225lbs + two chains each side

Set 3 x 5 reps with 225lbs + three chains each side

Set 4 x 5 reps with 225lbs + four chains each side

Set 5 x 5 reps with 225lbs + five chains each side

Set 6 x 5 reps with 225lbs + six chains each side


*The idea here was to safely add some weight to my bench press via chains and reverse bands, both of which take weigh off in the stretched position where most pec injuries occur.  Control the bar down until it touches your chest, pause and then drive up hard for sets of 5 reps.


Stretch Pushups w/60-Second Band Stretch


I really enjoy ending with these.  I used this band for the stretch:


Set 1 x 21 reps (failure) with bodyweight only

Set 2 x 16 reps (failure) with bodyweight only

Set 3 x 15 reps (failure) with bodyweight only


*I performed these with my hands on dumbbells lying on the floor to facilitate a greater stretch.  Go to failure and then grab the band with both hands like you would for an over-and-back stretch.  Grab the band with both hands and go over your head until the band is stretched behind your shoulders and is stretching your pecs and hold for a full 60 seconds.  The pump is insane.


That concluded this primary chest workout.


Train hard!