Reverse FST-7 Chest Workout


One of my favorite workouts is FST-7. I’m a big believer in volume training, meaning more overall sets and reps. And this method allows that volume.

In short, FST-7 is going through a traditional workout but ending with seven sets for your final exercise. The idea is the stretch the muscle fascia.

Today, I decided to reverse that order. I start my workout with seven consecutive sets on my first exercise.

Chest Workout

  • Inline Bench Press
    • 7 sets x 10 reps
  • Decline Bench Press
    • 4 sets x 6 reps
  • Hammer Strength Chest Press
    • 4 sets x 15 reps
  • Incline Dumbbell Flyes
    • 4 sets x 10 reps

* I did a couple of warm up sets prior to the seven working sets.

Reverse FST-7

You may be wondering what benefits there are to reversing the order of the FST-7 style workout. Truth be told, this was a random idea I had when I got to the gym.

I like the idea of having the multiple sets up front. This pumps more blood into the muscle and also serves as a pre-exhaust.

The majority of my chest workouts start with incline bench press. You can’t have too much upper chest, in my opinion. For my reverse FST-7 chest workout, I stuck with the same weight for all seven sets.

A final note for the first seven sets, I only rested about 45 seconds between sets. This is partly why I stuck with the same weight without going up. I did however pick a challenging weight for these sets.

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Traditional Chest Workout

After the reverse FST-7 part of my chest workout, the remaining method I used was traditional. I continued with three more exercises.

I typically do four to five sets for what I call traditional workouts. In this case, I did four sets for those exercises. My rep ranges were a bit diverse though.

I wanted to go semi-heavy for my second chest exercise, and decline bench press is perfect for that, as you’re usually on a little stronger on that lift. I did four sets of six reps.

I moved on to the Hammer Strength Chest Press. This machine is great for high rep-sets, and you can train until failure without a spot. I like adding higher reps into my workouts because it works different muscle fibers.

Lastly, I chose to end with flyes. This was a traditional for sets of 10 reps.

Reverse FST-7 Workouts

I will more than likely try the reverse FST-7 method for more workouts in the future. For one, it’s something different. You have to change up your workouts now and then.

This method also sets the stage for the rest of your workout. Your muscles are pumped up, warmed up, and ready to go after those first seven sets. So give this a shot and let me know what you think.

Train with Passion,



About the Author Jason Stallworth