The following details my primary chest workout from this past Tuesday morning at Kirkland Gold’s Gym.
Banded Hammer Press
I used the Hammer plate loaded unilateral horizontal press and attached this band to the handles and looped it under the bench: https://www.elitefts.com/pro-mini-resistance-band.html
Set 1 x 8 reps with 45’s + band (warm-up)
Set 2 x 8 reps with 45’s and 25’s + band (warm-up)
Set 3 x 8 reps with two 45’s + band (warm-up)
Set 4 x 8 reps with three 45’s + band
Set 5 x 8 reps with three 45’s + band
Set 6 x 8 reps with three 45’s + band
Set 7 x 8 reps with three 45’s + band
*Focus on driving and flexing hard. An intense contraction is facilitated by the band.
Incline Dumbbell Press
Set 1 x 8 reps with 90lbs (warm-up)
Set 2 x 8 reps with 110lbs
Set 3 x 8 reps with 110lbs
Set 4 x 8 reps with 110lbs
Set 5 x 8 reps with 110lbs
*Use a slight incline, get a good stretch and drive to ¾ lock-out.
Reverse Band Bench Press
I used these bands for this exercise: https://www.elitefts.com/pro-average-resistance-band.html
Set 1 x 5 reps with 225lbs (feeder set)
Set 2 x 5 reps with 315lbs
Set 3 x 5 reps with 315lbs
Set 4 x 5 reps with 315lbs
Set 5 x 8 reps with 225lbs
Set 6 x 8 reps with 225lbs
Set 7 x 8 reps with 225lbs
*Train explosively on the first three working sets of 5 reps. Next, move your hands in like you’re doing a close grip bench press, lighten the weight, and pump out 8 reps for the last three working sets.
Stretch Push-ups
I simply placed a pair of 35lb dumbbells on the floor so my hands were elevated to allow for a stretch at the bottom.
Set 1 x 17 reps (failure)
Set 2 x 14 reps (failure), pause 5 seconds, 3 reps (failure)
*Go to failure on both sets. The second set I paused for 5 seconds in the stretched position after I hit failure so I could then squeeze out another 3 reps.
That concluded this chest workout.
Train hard!
Mark