Here is a video of me performing a chest workout utilizing the pre-exhaustion principle. 

The chest exercises I used were the Nautilus 10 degree chest fly, followed immediately by the Med-X chest press. 

The 10 degree fly isolates the pecs, and does an extra good job of it by applying the resistance directly to my upper arms.  Unlike a standard fly exercise, I don’t have to hold anything, so there’s no strain on my wrists, elbows or grip.  This chest exercise can even be done on this machine if you have a broken wrist or hand, or even no hands.  I also get lots of resistance in the fully contracted position by squeezing the pads together.  On this one I like to achieve failure in a range of 7-10 reps.

After the chest fly, I go immediately to my next exercise in the chest workout, the chest press.  My pecs are already on fire, and on this one my deltoids and triceps are still fresh and can help drive my pecs to a deeper level of fatigue.  I like to keep the reps low on this one, usually 3-8.

Of course, if you don’t have access to all this fancy equipment, you can still do this chest workout. 

Using free weights, you could start with flat bench dumbbell flyes and go immediately to the barbell incline press or dips.

Using conventional machines, you could start with a pec deck or fly machine, and then proceed directly to a Smith Machine incline press, or any type of machine chest press to finish things off.

Remember to keep accurate records of the weights and reps, so you can make sure you make progress from one chest workout to the next.

Try this sequence on your next chest workout and let me know how it feels!

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