FST-7 Chest Workout with 4x Physique Olympia Jeremy Buendia & Hany Rambod | FST-7: Big and Ripped
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Hany Rambod & Jeremy Buendia’s FST-7 Chest Workout. The journey to your greatest physique starts here and now!
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Yes, it will hurt, but with Hany Rambod guiding you, you can be confident it’ll be worth it.
| Hany Rambod’s Chest Training Tips |
Flat-bench dumbbell press:
I prefer using dumbbells on the flat bench, because you can get a greater range of motion than you can with a barbell. Bring your hands in closer for a tight contraction, depending on the size of the dumbbells being used.
Close-grip bench press:
Place your hands just inside shoulder width and keep your elbows close to the body. Contract your triceps hard at the top of the movement.
Bench dip:
This version, as opposed to the parallel bars, lets you maintain an upright body position, which puts more stress on the triceps. Make sure the distance between benches allows for a full range of motion.
Remember: Any time you see the words « up to 7 sets » in the programming, that indicates an FST-7 set. For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.
During Phase Two, these sorts of intensity-boosting techniques will only get more important, and you’ll start combining movements into FST-7 supersets. For now, just go do the work and start growing!
| Chest Training Essentials |
1. Pair pressing movements with fly movements. Hany’s choice with Jeremy is chest flyes with bodyweight dips.
2. Slow down and control the negative. Don’t go too fast, and don’t swing the weight. « The most difficult thing in these movements is to not use momentum, » says Rambod. This is especially important during dips.
3. Watch your posture. Keep your chest and your chin up. « When you want to focus on triceps, you drop your chest down, » says Rambod. « Because we’re trying to focus on the lower pec, you’ll want to keep your chest slightly higher. »
4. As with biceps, use height ladders. By bringing your arms together at different elevations, starting low at knee height and ending at eye level, ladder sets target every part of the chest. This is where a training partner is a no-brainer.
5. Open hands during flyes to get a better contraction, which leads to more muscle soreness and better growth.
6. Flex in between sets, using side chest pose and crab most muscular. Hold for 5-10 seconds to increase blood flow and get a more 3-D pump.
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