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