This was a frustrating training session for me, if any of you follow my training you will note my bench is not the best and I easily get worked up over it. I am finding out that a good reason for this may be due to the inability to contract my pecs as a predominant mover. During today's session, I found that during incline press was about the only time I felt my pecs being predominantly worked. The rest of the workout was delt in my front delts as I assume I was compensating, this is going to be an uphill battle for me. Certain exercises will need to be modified and others scraped to decrease cheating and further compensations.
DB Incline press – 3x8 (use a 30* incline): 100 Shoulder saver bench OR swiss bar (anything EXCEPT straight bench) – work up to a heavy set of 5: 265 – 280(fail) Then drop the weight by 20% and do 2x5-8: 215 Band or cable chest flyes – 4x10-12: 60 Stretch Pushups – 3x8-12 (set up hands-on blocks or plates. These may be tough by now so if you need to go on your knees, that’s fine. Lateral raises – 3x12 superset with Reverse pec deck – 3x15 EZ bar (or chain) skull-crusher/extension – 4x10-12, drop set the last set
