Primary Chest & Shoulder Workout

The following details my primary chest & shoulder workout from this past Sunday.  I was training alone in the morning at Eastside Gym in Redmond.  The workout was designed by my coach, John Meadows.

Hammer Strength Wide Chest Press

I love this machine, but it’s not available in most gyms.  It’s sort of like a decline, but your hands come together more in the contracted position for a really great contraction.

Set 1 x 10 reps with 1 plate (warm-up)

Set 2 x 10 reps with 2 plates (warm-up)

Set 3 x 8 reps with 2 plates + 25lbs (warm-up)

Set 4 x 8 reps with 3 plates (warm-up)

Set 5 x 8 reps with 3 plates + 10lbs

Set 6 x 8 reps with 3 plates + 20lbs

Set 7 x 8 reps with 3 plates + 30lbs

*The key here is to lower the weight with a 2 second eccentric and flex your pecs hard while lowering the weight.  This should create a significant amount of tension.  Drive to ¾ lock-out.

Reverse Band Incline Barbell Press

I used two of these bands: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.

Set 1 x 6 reps with 225lbs (warm-up)

Set 2 x 6 reps with 315lbs (warm-up)

Set 3 x 6 reps with 335lbs

Set 4 x 6 reps with 355lbs

Set 5 x 6 reps with 365lbs

*The key is to try and train explosively.  Don’t allow the bar to touch your chest at the bottom and drive to ¾ lock-out before coming right back down.

Machine Press

Eastside Gym has a pretty cool Paramount Rotary Chest Machine that I used for this exercise.

Set 1 x 8 reps with 190lbs

Set 2 x 8 reps with 190lbs

Set 3 x 8 reps with 190lbs

Set 4 x 8 reps with 190lbs

*Perform a slow negative and then flex your pecs for 1 second in the contracted position on each rep.  The goal is drive as much blood into your chest as possible.

Stretch Push-ups

I threw these across my back: https://www.elitefts.com/shop/bars-weights/ropes-chains/eliteftstm-pair-of-5-8-chains.html.

Set 1 x 13 reps (failure) with bodyweight + 2 chains

Set 2 x 12 reps (failure) with bodyweight + 2 chains -> drop chains x 4 reps with bodyweight only

*Perform these between two benches with your feet elevated and go to complete failure while working the stretch at the bottom.

Seated Side Laterals

Set 1 x 20 reps with 20lbs (warm-up)

Set 2 x 12 reps with 30lbs

Set 3 x 10 reps with 35lbs

Set 4 x 7 reps with 40lbs

Set 5 x 6 reps with 45lbs

*After warming up select a weight in which you can barely get 12 reps with good form.  Then go up 5 pounds each consecutive set and go to failure.

Rear Dumbbell Laterals & Spider Crawl Superset

Sets 1 thru 4 x 30 swings with 40lbs

Superset with…

Spider Crawls x 3

*Lay face down on an incline bench and perform rear dumbbell lateral swings whereby you hinge at the shoulder joint with your elbows locked for 30 reps.

**Using a short resistance band spread it with your hands and walk them up and down a wall 3 times.  Here is the band I used: https://www.elitefts.com/shop/bars-weights/bands/pro-short-mini-restistance-band.html.

That concluded this chest & shoulder workout.

Train hard!

Mark