Chest Training – Dec 4

One of the things that I have noticed since adding Flat DB presses in that I am getting much more fatigued having them in vs other pressing variations so this tells me two things one that I am getting a greater amount of stimulation which is causing fatigue – secondly its a weakness and I need to be keeping them in and improving my strength and endurance here due to the stabilization.

Something else to note as well for you guys when you are doing DB presses make sure you bring down the BAR of the DB as close to your chest as possible, when I watch a lot of people on social media press they are just bringing the bottom of the DB to their chest which in reality is leaving the bar 3 inches or so off of their chest.

Warm up with Cable Fly

Flat DB Press
100 x 8
120 x 8
150 x 7
120 x 8 – 80 x 8 drop
(strength definitely took a hit following this based off of me doing barbell or machines – more stabilization, more fibers used)

Plate Loaded Machine Press
(here I was trying to contract my chest throughout the entire range rather than just forcing contraction at the top of the movement)
3pps x 8
4pps x 6
3ppx x 8

Incline Smith Machine (30 degree incline)
185 x 8
225 x 8
275 x 8 Drop 225 x 6 Drop 135 x 5 (as i dropped the weight I slowed the eccentrics and concentrics even further)

High to Low Cable Fly
60 x 10
60 x 8
70 x Max seat

Rope cable Crunch
130 x 2 challenging sets