Gym
Max effort chest:
Incline bench machine:
320lbs (machine max) x3 RP 1 RP 1
BB bench flat
120kg (265lbs) x8 RP 2 RP 2 RP 1
One armed DB press flat
40kg (88lbs) x5 (not much stim in chest felt, lowering weight)
30kg (66lbs) x9/8
DB hex press
2x35kg (77lbs) x2 (too heavy)
2x25kg (55lbs) x10/10/7
cable Flies
Took my time fiddling with angles and whatnot, to get best chest activation, found out something new:
-Use the wide cables (where the cable fixations are furthest away)
-use short handles
-stay between pillars, not in front
-use hip height pulley
-do not open wide
-hands close in front of chest, thumbs outward, pinkies touch, then open just a bit, like 2-3 foot and close again, like touch and go/ touch and go. No full ROM.
May have to do a vid to explain.
BEST chest activation ever! Hands down.
Did about 8 sets with only 2x25lbs. Chest was screaming.
DB low weights stretches
2x20 lbs flat bench, max stretch, moving slowly on the bottom stretch for about 2 minutes