How To Use FST-7 Coaching To Construct the Higher Chest

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Bodybuilding trainer Hany Rambod’s athletes have received 22 Olympia titles, and the tally is going up annually. His present athlete roster comprises the reigning Mr. Olympia, Hadi Choopan, the Vintage Body Olympia champion, Chris Bumstead, and the 2021 212 Olympia champion, Derek Lunsford.

Rambod’s FST-7 coaching rules helped a number of Olympia winners top their physiques to face atop podium after podium. On Sept. 15, 2023, Rambod’s dietary supplements corporate, Evogen Vitamin, revealed a video on its YouTube channel in which Rambod took the 2022 Mr. Olympia silver medalist Lunsford via an FST-7 higher chest exercise and shared treasured insights on construction a larger “shelf.”

Whilst recording, Lunsford was once with regards to seven weeks clear of taking the degree on the 2023 Olympia in Orlando, FL, on Nov. 2-5, 2023. Test it out under:

Derek Lunsford 2023 Olympia Chest Exercise

Here’s a abstract of Lunsford’s upper-chest exercise:

Incline Gadget Chest Press — 4 x 10-12
Low Cable Flyes — 4 x 10-15
Incline Dumbbell Press — 4 x 10-12
Status Gadget Chest Flyes — 4 x 10-15
Mendacity Gadget Flyes — 4 x 10-15

Incline Gadget Chest Press

Lunsford carried out 10 reps at the incline system chest press with two 45-pound weight plates on every facet, the use of a gradual rep cadence to heat up his chest, shoulders, and triceps. He stopped shy of lockout on the most sensible to deal with consistent stress on his higher chest.

Lunsford flared his elbows and drove them under midline on eccentrics. He stored his chest proud and scapula depressed to steer clear of anterior deltoid engagement.

Low Cable Pulley Flyes

Lunsford set the cables at their lowest surroundings earlier than grabbing the D-handle attachments with a supinated grip. He assumed a staggered stance together with his pinkies grew to become up all the way through concentrics to reach top chest contraction on the most sensible of his vary of movement. Lunsford hired gradual eccentrics to extend the time beneath stress and advertise hypertrophy. (1)

FST-7 Flex Units

Rambod coaches his athletes to follow posing between units — one way he calls the FST-7 flex units.

“[FST-7 flex sets] get ready you…for a display to in truth create that [muscle] stress on degree,” defined Rambod. “If you happen to don’t follow that, you’re going to finally end up getting shaky on degree.”

Incline Dumbbell Press &Chest Flyes

Rambod recommends the use of lighter weights at the first set of an workout to drill the motion mechanics. Lunsford used a impartial grip for the incline dumbbell press, conserving his elbows tight to his facets to bias the higher pecs.

Lunsford carried out flyes on a Panatta status multi-flight system. He grabbed the handles with a impartial grip, leaned over somewhat, and arched his again to bias his chest. Rambod favors this system as it’s fastened (learn: strong), which is helping beef up mind-muscle connection.

Mendacity Flyes

Lunsford completed his chest exercise with 4 units of mendacity system flyes. He persevered his gradual eccentrics, using his elbows at the back of his midline on the backside, exploding via concentrics, and pausing on the most sensible.

Lunsford on the Olympia

Lunsford transitioned to the Open department after receiving a unique invite to the 2022 Olympia, the place he clinched silver. He’s going to be one of the vital greatest threats to Hadi Choopan’s identify on the 2023 Olympia.

References

Mang ZA, Ducharme JB, Mermier C, Kravitz L, de Castro Magalhaes F, Amorim F. Cardio Diversifications to Resistance Coaching: The Position of Time beneath Rigidity. Int J Sports activities Med. 2022 Sep;43(10):829-839. doi: 10.1055/a-1664-8701. Epub 2022 Jan 27. PMID: 35088396.

Featured symbol: @dereklunsford_ on Instagram

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