Trains chest first, with real work landing on triceps, front delts, core.
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Horizontal press with an added stretch position; the deficit lengthens the eccentric, and Schoenfeld 2015 supports controlled lowering for hypertrophy at bodyweight loads.
Hands on blocks so the chest passes below them; pause in the stretch, don't bounce.
Derived from tempo research on this movement class.
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.