9d • General discussion
Weekend Assignment - The best homework you've eber had!
NASTY pre-exhaust, old-school, advanced chest workout… the kind that makes your pecs feel like they’ve been hit by a stolen Transit van.
This is for experienced lifters only. If your “advanced” is doing incline press once a month then scrolling Instagram between sets, leave now.
🧨 THE “CHEST IS A CRIME SCENE” PRE-EXHAUST WORKOUT (Advanced)
✅ Goal
Pre-fatigue the pecs so they take over the presses, not your shoulders/triceps.This is old school bodybuilding pain science. Lovely.
🔥 WARM-UP (5–7 mins)
- Band pull-aparts x 30
- Scap push-ups x 15
- Light cable flyes x 20 (slow + squeeze)
- 2 ramp-up sets on your first press
Your job here is to wake up the chest, not set a PB on the warm-up like a psychopath.
1) PRE-EXHAUST: Cable Flye (High-to-Low)
4 sets x 12–15Tempo: 3 sec stretch + 1 sec squeezeRest: 45–60 sec
✅ Cues:
- Chest up, shoulders down
- Slight bend in elbows
- Stretch like you mean it
- Squeeze like you’re trying to crack a walnut in your pecs
Last set: drop set x 2 drops(12–15 reps → drop weight → 8–12 reps → drop weight → 8–12 reps)
2) PRESSING POWER: Incline Dumbbell Press (Old-School Heavy)
4 sets x 6–10Rest: 90 secLast rep should be a grind but CLEAN
✅ Cues:
- 30° incline (not a shoulder press)
- Dumbbells down to the outside of chest
- Pause 1 sec at the bottom
- Drive up and squeeze in
Last set: rest-pause
- Hit 8 reps
- Rest 15 sec
- Hit 3–4 more
- Rest 15 sec
- Hit 2–3 moreYou’re welcome.
3) CHEST DOMINATION: Machine Press or Hammer Strength Press
3 sets x 10–12Tempo: controlled + hard squeezeRest: 75 sec
✅ Cues:
- Set seat so handles line up mid-chest
- No bouncing
- Keep elbows slightly tucked
- Think: “bend the handles together”
Last set: “1.5 reps” x 8(Down → halfway up → back down → full up = 1 rep)
4) MID-CHEST MASS: Flat DB Press (Constant Tension)
3 sets x 10–12Rest: 75 secTechnique: Don’t lock out fully (keep tension on pecs)
✅ Cues:
- Smooth reps
- Deep stretch
- Don’t turn it into a triceps party
Last set: slow negatives
- 6 reps with 5 sec descent
5) FINISHER: Pec Deck (or Cable Flyes again)
3 sets x 15–20Rest: 45 secHold each rep at peak squeeze for 1 sec
✅ Final set: partial reps after failure
- Full reps to failure
- 10 partials
- 10-second squeeze hold
This is where your chest starts sending you threatening messages.
☠️ OPTIONAL “YOU’RE INSANE” FINAL PUMP
Push-ups (slow + deep)
2 sets to failure
- 3 sec down
- 1 sec pause
- explode up
📌 TOTAL SETS
19–21 sets of pure chest misery.Perfect for advanced lifters, once a week.
✅ PRO RULES (So it hits chest, not ego)
- No shoulder rolling forward
- Scaps pinned back
- Chest high
- Presses should feel like chest, not elbows + regret
📈 PROGRESSION (Don’t be random)
Next time, beat it by:
- +1 rep on each press set OR
- +2.5kg total on presses while keeping reps OR
- same weight, slower tempo, longer squeeze
⚠️ QUICK SAFETY NOTE
If you get sharp pain, shoulder pinching, or your bicep tendon starts screaming: stop being brave and adjust angles/grip.
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Weekend Assignment - The best homework you've eber had!
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