THE BEST FULL-GYM CHEST WORKOUT [option A]

Body builders of the ’70s liked to stretch and flex the muscles they were training between sets, believing it enhanced growth. What they stumbled upon has been refined into a formal muscle-building protocol by Hany Rambod, trainer to many of today’s top champions including Mr. Olympia winners Phil Heath and Jay Cutler. Here, we use his FST-7 method
to pack new meat on your pecs.

HOW IT WORKS

A fter pounding the pectorals with some conventional chest exercises, we finish them off with FST-7, which stands for “Fascial Stretch Training” done for seven sets. Fascial refers to the fascia, the web-like connective tissue that envelopes each muscle. Picture that thin layer that covers a skinless chicken breast—that’s the same stuff. By stretching the fascia, you create more room for the muscles to grow. By flexing, you’ll drive more nutrient-filled blood into the muscles to enhance gains.

DIRECTIONS 

Every set should be taken to near failure. For the cable crossover, alternate stretching and then flexing your pecs between sets. So you’ll complete a set and then stretch for 30 seconds, then do another set and flex for 30 seconds. A fter the stretch/flex, you can rest up to 45 seconds. For the stretch, rest your forearms against a doorframe, or use the beams of a power rack, and lean forward. To flex, tense your pecs isometrically.  

1 SMITH MACHINE INCLINE PRESS

SETS: 4 REPS: 10–12 REST: 60–90 SEC.

Set an adjustable bench to a 30- to 45-degree incline, and roll it into the center of a Smith machine rack. Grasp the bar with an overhand, shoulder-width grip. Unrack the bar, lower it to the upper part of your chest, and press straight up  

2 DUMBBELL BENCH PRESS

SETS: 3 REPS: 10–12 REST: 60–90 SEC.

Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level and then press the weights straight over your chest.  

3 INCLINE DUMBBELL FLYE

SETS: 3 REPS: 10–12 REST: 60–90 SEC.

Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights straight over your chest and then, keeping a slight bend in your elbows, spread your arms open as if you were going for a big bear hug. Lower your arms until you feel a stretch in your pecs and then bring the weights back together over your chest.  

4 BENCH PRESS

SETS: 3 REPS: 10–12 REST: 60–90 SEC.

Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.  

5 CABLE CROSSOVER

SETS: 7 REPS: 10 REST: 30–45 SECONDS

Stand between two facing cable stations with both pulleys set midway between the top and bottom of the station. Attach a D-handle to each pulley and hold one in each hand. Keep your elbows slightly bent and step forward so there’s tension on the cables. Flex your pecsas you bring your hands together out in front of your chest. Alternate stretching and flexing after each set.