Science-Based Chest Day (3 Weeks Out) — Regan Grimes x Eric Janicki (Dragon’s Lair Gym)

[MuscleMecca Crew]

Regan is 3 weeks out from the Olympia and teams up with IFBB Pro Eric Janicki for a stretch-biased chest session focused on precision mechanics, deep range, and just two all-out working sets per move. Goal: more lower-pec engagement with safer shoulders and zero junk volume.



Big takeaways (use these cues):

• Chest up, chin slightly up; scaps down & back the entire set
• Elbows slightly down / ~45° (don’t flare high)
• Push forward toward a fixed point (not “hug a tree”)
• Load the deep stretch, then “drag out of the hole” (controlled first inch)
• Stop at ~90–95% of the squeeze; don’t chase hard lockout
• Press through the meaty heel of the palm; fat grips help keep it chest-dominant

Workout (2 hard sets each unless noted):

1. Machine Fly (seat higher) — Deep reach back/up, elbows a touch down, push forward to keep tension in pecs.
2. Machine Chest Press — Elbows ~45°, proud chest, strong negative, conscious drive out of the stretch.
3. Incline Cable Fly (the “swoop”) — Down/back first, then forward and slightly up to finish; maintain a soft elbow bend.
4. Single-Arm Upper-Chest Cable Fly — Line the cable with upper-pec fibers (low pulley → high finish); lean back to stretch, push forward through chest.
5. Cable Drag Press / Low-to-High Press (finisher) — Handles travel toward quads then drag up the torso; finish with short partials from the stretch (1–2 brutal sets).

Why this hits harder:

• Prioritizes long-length tension (mechanical tension where growth happens)
• Keeps delts from taking over; elbow path and forward press keep load in pecs
• Two focused sets beat 4–5 fatigued, low-quality sets

Programming notes:

• Rest 2–3 min between hard sets
• Progress only if you can keep all cues locked in
• If you’re new to deep-stretch work, reduce load for 2–3 weeks and acclimate