The following details my secondary chest and shoulder workout from this past Sunday at Eastside Gym.  It’s based largely off a template designed by my coach, John Meadows.

 

Banded Hammer Press

 

I attached one of these to each handle and ran them around the cross support on the backside of the Hammer Strength Flat Press: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.  Weight listed is per each side.

 

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

Set 2 x 10 reps with 45lbs + bands (warm-up)

Set 3 x 10 reps with 65lbs + bands (warm-up)

Set 4 x 10 reps with 90lbs + bands

Set 5 x 10 reps with 90lbs + bands

Set 6 x 10 reps with 90lbs + bands

Set 7 x 10 reps with 90lbs + bands

 

*The bands alone made for an intense contraction on this exercise.  The goal is get a lot of blood into your pecs.  Don’t let your elbows go back beyond a 90 degree angle at your elbow joint.  Flex hard in the contracted position without fully locking out your arms.  Stop short of failure.

 

HEX Fly-Press

 

Set 1 x 10 reps with 40lbs

Set 2 x 10 reps with 40lbs

Set 3 x 10 reps with 40lbs

Set 4 x 10 reps with 40lbs

 

*Perform a fly, then at the top smash the dumbbells together and bring them down to your chest, press up and repeat.  One fly and one press combined count as one rep.  These should burn, but don’t go to failure.

 

5-4-3 Hammer Incline w/Stretch

 

Set 1 x 5-4-3 reps with 2 plates each side (immediately stretch for 30 seconds)

Set 2 x 5-4-3 reps with 2 plates each side (immediately stretch for 30 seconds)

Set 3 x 5-4-3 reps with 2 plates each side (immediately stretch for 30 seconds)

 

*Hold the weight at about ¾ lockout and flex your pecs hard for 5 seconds, followed by 5 full reps, then hold the contraction for 4 seconds, followed by 4 reps, then hold the contraction for 3 seconds, followed by a final 3 full range reps.  Your chest should be extremely pumped, so go immediately to parallel bar dips, sink into the bottom and stretch your pecs for 30 seconds.

 

Dumbbell Rear Laterals & Spider Crawl Superset

 

I did the rear laterals lying face down on an incline bench.

 

Set 1 x 30 reps with 30lbs + Spider Crawl x 3

Set 2 x 30 reps with 30lbs + Spider Crawl x 3

Set 3 x 30 reps with 30lbs + Spider Crawl x 3

Set 4 x 30 reps with 30lbs + Spider Crawl x 3

 

*Try and get as many full range reps on the rear laterals before doing swings.  I got about 15 full and 15 swings to get to 30 reps total.  Immediately follow them up with Spider Crawls up and down the wall 3 times.

 

Seated Side Laterals

 

Set 1 x 20 reps with 20lbs

Set 2 x 20 reps with 20lbs

Set 3 x 20 reps with 20lbs

Set 4 x 20 reps with 20lbs

 

*Pump these reps and stop short of coming completely down with the dumbbells to your sides to ensure constant tension.  Make this burn!

 

That concluded this secondary chest and shoulder workout.

 

Train hard!

Mark