Happy November, folks! This month’s workout is for all of those goal-setters out there looking to build strength.

Why the “Chest/Push?”

Below, I’ve provided a chest-only workout. Depending on your split, however, I highly recommend incorporating these chest exercises in with your shoulder & triceps exercises to achieve a well-rounded workout that targets all of the main muscle groups involved in an upper-body push day so as not to create muscular imbalances in strength or length.

The Warm-Up

Every good workout involves a proper warm-up. Don’t have the time? Start with a warm-up set instead: 50% of working load (the weight you’d use in a normal set) for 12-20 repetitions.

1 set of 10-12 reps - Active Pectoral Stretch; One-Armed “Door Stretch” - Each “rep” is a 5-second stretch. Lean into and away from the stretch in order to complete a repetition.

1 set of 10-12 reps - Active Overhead TRX Tri/Lat Stretch - Shorten the TRX band until you are at a 30° angle from a standing position when leaning. Then, while gripping the band with one arm, lean forward while kneeling, bending at the elbow until a stretch is achieved. Each repetition is 5 seconds. Lean in and out of the stretch to complete a rep.

1 set of 15-20 reps/arm Light, Long Resistance Band Adduction - With a slightly-bent arm, pull across the midline of your body away from the anchored resistance band. Repeat on the other side.

5-10 minutes of steady-state, moderate-intensity cardio - This is to increase your heart rate and subsequent blood flow.

The Workout

Using 80-90% of your 1-Rep-Max (1RM) weight, complete with a tempo of 1 second concentric phase (flexion)/0 second isometric hold/1 second eccentric phase (extension). Rest for 1-3 minutes after every set.

3-5 sets of 2-6 reps Incline Cable Chest Flies
3-5 sets of 2-6 reps Cable Chest Flies
3-5 sets of 2-6 reps Decline Cable Chest Flies
These exercises can be done as a single-arm exercise or with resistance bands (an anchor point is needed) or dumbbells (an incline bench is needed).

The Cool-Down

Cool-downs are an equally important aspect of a well-rounded training session. Static Stretching, vibration therapy (not massage guns), and light cardio are all components of a stellar cool-down.

5-10 minutes of light cardio - Focus on breathing deeply and slowly to lower your heart rate.

Static Door Stretch - Functionally identical to the active door stretch. Hold for 20-30 seconds once before switching sides. Move your arm up and down the frame to stretch your pec minor & major muscle fibers.

Cross-Body Bent-Arm Hold - Meant to stretch the triceps and rear-delt, hold one arm at a time with the other until a light stretch is achieved. Hold for 20-30 seconds.

That’s all for this month, great job getting a tough workout in!

Have an unused fitness training or a desire to get more out of your training? Don’t hesitate to schedule a fitness or personal training session with me. I look forward to helping you reach your strength goals.

-Kyler Morenz
Cert. Personal Trainer & Nutrition Coach @ BHC

Maximal Strength Chest/Push Day