FST 7 Chest Workout

FST 7 Chest Workout

If you are looking for a 3-D chest then FST-7 is your ticket. Go to Instagram and search #fst7friday and there are a ton of workouts to choose from all designed by Hany Rambod for Evogen Nutrition. I picked up this workout from #fst7friday and added on my own choice of shoulders and triceps after.

Incline plate loaded chest press

4 sets 10-12 reps

Warm up before you start your 4 sets. These 4 sets should be at a weight where you fail in the 10-12 repetition range. I use a false grip here. A false grip is when your thumbs are under the handle. Be very careful when using a false grip as there is a greater risk that you can lose grip on the handle or bar. The reason I use this grip is so I can angle my hand just enough to get my elbows lower and my shoulder in a more powerful pushing position. I have been working through some shoulder pain and the false grip opens up space in the shoulder capsule alleviating most of my shoulder pain.

On your last set go to failure then do a few more partial reps. Partial reps are great when your muscle has fatigued to where you can no longer complete a full rep. At this point you can initiate some half reps until the target muscle is completely fatigued.

Flat dumbbell bench press

4 sets 10-12 reps

Flat dumbbell bench press is somewhat safer than a barbell bench press for a few reasons. There is less stress on the shoulder joint, you can drop the weight if it is too difficult so you don’t need a spotter, and you work each side of the body independently. These benefits only manifest with correct form.

Keep your shoulders down and back, elbows should be lower than your shoulders, slight arch in the low back, butt should maintain contact with the bench, and angle your pinkies higher than your thumbs. Keeping the dumbbell at an angle will create more space in the shoulder capsule much like the false grip did with the previous exercise. Even if you do not have shoulder pain this is a good practice to decrease the risk of injury.

Incline dumbbell bench press

4 sets 10-12 reps

I always refer to a Superman chest for chest exercises and this is especially important on an incline chest press. Many make the common mistake of bringing their shoulders forward and collapsing their chest at the top of the movement. This can be a natural action of attempting to move the dumbbells from point A to point B especially as one fatigues. Make it a point to keep your chest higher than your shoulders through the entire range of motion. Pull your elbows together and not your shoulders.

Incline dumbbell fly

4 sets 10-12 reps

Incline dumbbell flys can put your shoulder in a compromised position if your elbows travel behind your body. So, don’t do it! Imagine the bench is the floor and do not let your elbows travel any farther back. Keeping that Superman chest focus on squeezing your elbows together. You will need to make a conscious effort to get the most out of this movement, because the gravity and the angle of the arm work together to decrease the resistance on the concentric portion of the movement.

Cable fly

7 sets 10-12 reps 30-45 seconds rest

I chose 30 seconds rest between sets here and rather than do 10-12 reps I did as many reps as possible. By my 6th set I was too fatigued to continue flys so I switched to a palms down chest press. Make sure you time your rest periods and be well on your way to getting started when you have 5 seconds left in your rest period.,

Alternating side lateral w/static hold

1 set

I absolutely love this exercise. I cut the total volume of my shoulder workout and only did 2 high volume sets. This set incorporates high reps and static holds to get the most out of your shoulders.

Start with both dumbbells out to the side at shoulder level. Lower and raise one arm in a side lateral for 5 reps then the other. While one arm is doing a side lateral the other is at shoulder level in a static hold. Complete 5 reps each side, 4, 3, 2, then 1 rep then do 5 reps with both sides.

Machine shoulder press

1 set

This is an add/drop set. You may have heard of a drop set. An add set is a drop set in reverse. Start with a light weight and increase it every 10 reps until you do not reach 10 reps. Then drop set and decrease the weight. Add and drop the weight 10 reps at a time until you can do no more.

Reverse, overhead, palms down tricep extension giant set

3 sets 10-12 reps

The last exercise is 3 in 1! This is what you might call a circuit or a giant set. Three exercises back to back 10-12 reps each 3 times through. All three exercises together is considered one giant set or one circuit. Once you have completed your giant set you can rest for 60 seconds then back at it until you have done it three times.

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