6-14 Pre shift chest

Really simple chest work today. Staying away from free weights so that I can get a good squeeze and stretch while maintaining stability on the chest. Also if there’s an issue its easier to bail and not force extra damage.

Plate loaded machines like Hammer Strength and Precor are fantastic ways to get that strength work in. Especially when you increase your working load it gives you a way to bail (work to failure) without dropping a cable machine stack and damaging the machine.


  • Decline Plate Loaded Hammer Strength 5 sets 12-15 reps (135 each side)
  • Incline Plate Loaded Hammer Strength 5 sets 12-15 reps (70 each side)
  • Machine Fly 3 sets 12-15 reps (145)
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.


One thought on “6-14 Pre shift chest”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s