not making fun of you...... just suggesting that you focus on 1 thing at a time... good advice for any task in life
Isn't that why we work different bodyparts on different days?What's the rest of your workouts look like for other bodyparts? What are your goals besides thicker chest?
this if what you do:incline bb press 3x +12flat smith machine press 3x +12Incline db flies 3x20Decline db flies 3x20Cable crosses 3x20Seated press with the machine that moves in elliptical motion 3x15 it will change your chest
Bench Press-5 X 12,10,8,5,12...............add weight each set,drop back down on the last oneSmith Inclines-4 X 12,10,8,6Flyes-3 X 12,10,8Dips-1 set to failure with bodyweightCARDIO AND DIET..................ge t busy!!
wow lots of volume lol
Volume never kill anyone. 18 sets is not that much. Back in arnolds time people did 40 and had better chest than today.Never be afraid of volume
yea i always used to do higher volume, 12-20 sets, but my ego was in the way most of the time . have been doing HIT style for a little while now, and may go back to volume
say no more...there is your problem. Stop HIT asap. Add some volume, slow and deliberate movements, squeeze and hold the contraction, drive some blood into the muscle and rest less. No need to rest more than 30-45 secs for flies f.eg. Higher reps, non of that 6 reps bs. It will work, guarantee.
monday...universal chest day. report.
I do legs on Mondays just to avoid the teen benchers working out in a gang for two hours on benches alone!
good move wes,,,,i do legs sat in afternoon gym is quiet and i can let loose ,,weekend warriors never do legs,,,
good advice here thanks everyone
seems everyone here is close or about same 3-5 exercises 10-15 sets avg,u could piece together few workouts here and move and rotate different exercises depending on whats working...pretty much every exercise works well for chest .and u don't have to be a great bencher to have a great chest,...
I've been working to bring up my upper chest: DB incline 4 setsHammer incline 4 sets or smith incline 4 setsBB flat 4 setsDB incline flies 4 sets