July 06 - Chest

Goal

Chest day copied forward from June 29 - Chest, adjusted for July and your bigger-upper-body goal.

Main win:

Upper chest progression + clean flat DB volume. Hit Incline 95 × 8–10 again, then make Flat DB feel solid instead of chasing sloppy 45s.

Why this is changed

• Last chest day: Incline improved hard — 95 × 10 and 95 × 7 after ramping.
• Flat DB dropped to 45 × 5, likely from fatigue / order / pressing load.
• July stats show Chest has no completed session yet, so today is a clean restart, not an ego max day.
• Keep chest focused: presses + flys first. Triceps are optional.

Rules for today

• Do the ✅ exercises first. Accessories only if time/energy is good.
• Chest > triceps. Do not let pressdowns steal from pressing.
• Presses: stop 1 rep before ugly shoulder-dump reps.
• Rest 2 min on presses; 60–90 sec on flys/accessories.
• If incline comes before flat DB, do not judge Flat DB against fresh numbers.
• Warm-up sets do not need to be logged.
• Log actual Weight / Reps in the empty columns.

Warm-up — short

• 3–5 min easy treadmill/bike.
• 10 slow arm circles each way.
• 1 light ramp set on incline or flat DB.
• First working set should feel smooth, not like a max attempt.

---

Assisted Barbell Incline Chest Press ✅ — START HERE / upper chest priority

Visual: MuscleWiki cached match — incline barbell bench press.

!320

!320

How: Chest high, shoulder blades back, controlled touch/near-touch, drive up without over-flaring elbows.

Target today: 65 × 10 warm-ish, 85 × 10, then 95 × 8–10. If set 3 is clean, optional set 4 at 95 for 6–8.

Progress goal: You hit 95 × 10 last chest day. Repeat it clean or keep 95 in the 8–10 range without grinding.

Today’s note: This is the main lift. Win is controlled upper-chest work, not forcing reps with shoulders.

---

Flat Dumbbell Chest Press ✅ — clean volume after incline

Visual: MuscleWiki cached closest match — incline dumbbell press.

!320

!320

How: Shoulder blades tucked, elbows ~45°, slow controlled lower, press up smoothly without banging dumbbells together.

Target today: 35s/40s for clean reps. Try 45s only if 40s feel stable. Because incline is first, do not chase the old fresh 45 × 10.

Progress goal: Last chest day was 45 × 5 after fatigue. Today’s win is either 40 × 10–12 clean or 45 × 6–8 clean.

Today’s note: Optional set 4 only if shoulders still feel good. If 45s feel unstable, stay at 40s and own the reps.

---

Machine Pec Flys ✅ — controlled chest squeeze

Visual: MuscleWiki cached closest match — incline chest fly.

!320

!320

How: Slow stretch, slight elbow bend, squeeze chest at the middle. Keep shoulders down; do not turn it into front delts.

Target today: 85 × 10–12, 85 × 10–12, then 100 × 10–11 only if the stretch stays clean.

Progress goal: Last chest day hit 100 × 10. Beat it with 100 × 11, or make 100 × 10 slower and cleaner.

Today’s note: This is the pump/shape lift. Clean stretch + squeeze beats heavier sloppy reps.

---

Optional Accessories

Overhead Cable Pulls — triceps pressdown

Why optional: Pressing already hits triceps. Add only if elbows feel good and you have time.

Target today: 45–50 × 10–12, clean lockout, no shoulder shrugging.

---

Single Arm Tricep Extensions

Why optional: Good arm finish, but skip if elbows feel cranky or the session is already long.

Target today: 15–20 × 10–12 each side with strict control. Do not chase junk reps.

---

Skip Today

Lateral Cable Raises ❌

Why skip today: Good shoulder-width lift, but it belongs on Shoulders + Arms. Keep chest day focused.

---

Rope Curl ❌

Why skip today: Not chest. Save biceps for Pull/Arms.

---

Seated Chest Press ❌

Why skip today: Redundant after incline + flat DB + flys. Only add if you skip one main press and still want easy machine chest volume.

---

After workout note

If you finish Incline + Flat DB + Flys, that counts. Accessories are gravy. The priority is clean upper-chest progression and better flat DB quality after fatigue.

June 29 - Chest June 22 - Chest