Author Topic: chest workouts (Read 16407 times)

halinsmm · « **on:** January 11, 2006, 08:36:58 PM »

let me know what everyone feels is a good and effective chest workout. i'm trying to change mine around b/c my chest is so hard to bulk up. my chest workout is as follows:

flat bench barbell 12x10x8x6
incline bench barbell 12x10x8x6
decline bench barbell 12x10x8x6
dumbbell fly 10x8x6
overhead b-bell press 10x8x6

i do these exercises for my chest once a week on mondays

BigAlski · « **Reply #1 on:** January 11, 2006, 08:59:01 PM »

Not currently but here is my Chest routine. I hope to get back to this by summer...

Flat Bench X16x14x8x6x4x12x12 (pyramid up then two light sets strict)
Incline DB X14x8x6x4
Incline BB X12x6x4x3x10 (last set lighter and strict)
Decline BB X14x8x5x12 (same as above)
Incline Flyes x18x12x10x8
Decline flyes or Dips x12x10x8
Dumbell pullovers x8x8x6

Pecs can take high volume if you vary the grip width between exercises or sets. Like go a little narrow flat until you get to your last 2 heavy sets then go a little wider. Go even wider for fatigue on the two strict light sets. Same theory with other movements, targeting different areas of the pecs. Also you need to keep the energy up and have the energy available to give it all you got throughout and for repair. Otherwise your waisting your time.

chow747 · « **Reply #2 on:** January 11, 2006, 10:16:43 PM »

Flat BB Bench 4x8,5,5,5
Incline DB Bench 3x6
Flat DB Flys 3x10-12

next week i'd do

Incline BB Bench 4x6,6,6,12
Flat DB Bench 3x12,10,8
Cable Crossovers 3x15-20

Bluto · « **Reply #3 on:** January 12, 2006, 01:58:30 AM »

i do

dips
incline

twice a week

(nothing) · « **Reply #4 on:** January 12, 2006, 03:31:09 AM »

Quote from: Bluto on January 12, 2006, 01:58:30 AM

i do

dips
incline

twice a week

is chest a strong point for you?

if so your lucky.

that just doesn't seem like enough, oh well maybe thats what i am doing wrong $:-\$

Bluto · « **Reply #5 on:** January 12, 2006, 03:34:45 AM »

yeah i know it might not look like much but i think it's plenty if you do it right.

well i just dont believe you need to hit the chest from every type of angle with a number of exercises.
put a guy on doing heavy benchpresses and let's say incline dumbbell presses twice a week, and progressively put on more weight every week or every other week. you gonna tell me he's not gonna grow his chest? that he needs "cables" "pec-dec" or stuff like that? i dont believe that for a second.

(nothing) · « **Reply #6 on:** January 12, 2006, 04:09:46 AM »

i don't perscribe in the idea of needing to hit the chest from every angle.
i just i do everything in pyramids and doing 2 workouts would be hard for me so i like to spice it up a bit. also i feel i hit harder when there are more workouts, you know the whole mental aspect.
shit if it works dude go for it, i just think i would get bored, or it would not be enough since i have a lagging chest in the first place!

pumpster · « **Reply #7 on:** January 12, 2006, 05:06:40 AM »

-Try substituting dumbbell presses for barbell presses. Also try weighted pushups.
-Try substituting cable flys for one of the other exercises.
-Try substituting dips leaning forward with elbows apart, for declines.
-Consider whether you generally respond better to flys than to presses-some do:
Experiment with decline/incline flys instead of decline/incline presses.
-Try supersetting two chest exercises in some workouts.

-2 workouts per week.
-Tense the chest sometimes, at the top of exercises.
-Overhead presses are for delts, shouldn't be part of chest work.
-Ensure that extra protein sufficient for growth is consumed.

If none of this works, don't get hung up on size. Accept genetic limitations, instead focus on increasing chest quality and cuts. Looks just as good.

Bluto · « **Reply #8 on:** January 12, 2006, 06:05:04 AM »

Quote from: (nothing) on January 12, 2006, 04:09:46 AM

i don't perscribe in the idea of needing to hit the chest from every angle.
i just i do everything in pyramids and doing 2 workouts would be hard for me so i like to spice it up a bit. also i feel i hit harder when there are more workouts, you know the whole mental aspect.
shit if it works dude go for it, i just think i would get bored, or it would not be enough since i have a lagging chest in the first place!

yeah i hear you. well everyone is different so i dont think there's one right way, one just gotta experiment and see what suits one the best. also some wanna go for the pump or at least finish off with the pump so they might wanna add 1-2 exercises just for that etc.

BigAlski · « **Reply #9 on:** January 12, 2006, 06:23:29 AM »

Yes it depends on your hieght as well. For me I am 6ft3in so hitting the chest from every angle is important because of my long arms and to keep my shoulders out of the motion as much as I can. However, Biceps and rhomboids/mid lat respond quicker, so go figure.

Yes, I agree as well with the above that Incline is king and dumbells at that. If you had to do 3 chest workouts it would be these:

1. Incline DB press
2. Wieghted dips
3. Incline flyes

pumpster · « **Reply #10 on:** January 12, 2006, 06:28:14 AM »

Height has nothing to do with hitting all angles.

Overload · « **Reply #11 on:** January 12, 2006, 07:29:08 AM »

Incline DB press - 25-30 degree angle
Flat BB press - medium grip
Weighted dips
Pec-dec or flyes

JPM · « **Reply #12 on:** January 12, 2006, 07:56:42 AM »

1) Dips ..add weight whenever possible
2) Incline DB presses
3) Pullover's, bent arm...add presses off chest if you wish, making it a Pullover & Press...DB's

Two sets each exercise...7-10 reps, never to failure. At least twice a week.
Good Luck.

GET_BIGGER · « **Reply #13 on:** January 12, 2006, 08:29:14 AM »

Flat dumbell presses 4X8-12
Incline smith or barbell 4X8-12
flys 4X8-12

thats it.

Spangle · « **Reply #14 on:** January 12, 2006, 08:48:08 AM »

Bench Press Flat 5x6-10
Dumb Bell Flys 5x6-10
Bench Press Incline 5x6-10
Dumb Bell Pullover 4/5x6-10
Dips Bodyweight 4/5 to failure

Works for me

pumpster · « **Reply #15 on:** January 12, 2006, 09:48:59 AM »

Pullovers are a great lat and ribcage move, nothing to do with chest.

kicker · « **Reply #16 on:** January 12, 2006, 09:59:54 AM »

Quote from: halinsmm on January 11, 2006, 08:36:58 PM

let me know what everyone feels is a good and effective chest workout. i'm trying to change mine around b/c my chest is so hard to bulk up. my chest workout is as follows:

flat bench barbell 12x10x8x6
incline bench barbell 12x10x8x6
decline bench barbell 12x10x8x6
dumbbell fly 10x8x6
overhead b-bell press 10x8x6

i do these exercises for my chest once a week on mondays

I'd take out the decline and overhead presses. Substitute either the incline or flat with DB's. Add some weighted dips. Try pyramiding 10x8x6x6. Keep the reps a little lower and up the weight. 9-12 hard sets is all you need to make gains, well it works for me anyhow.

Bear03 · « **Reply #17 on:** January 12, 2006, 12:37:47 PM »

Incline Barbell 12, 10, 8, 8
Flat Dumbell 12, 10, 8
Incline Flyes 3 sets of 12
Decline Flyes 3 sets of 12

I also do dips/close grip bench twice a week on arm days, and pullovers once on a back day.

My chest isn't really a strong bodypart, but i've found marathon chest workouts are useless. My chest fatigues and pumps pretty quickly/easily.

JPM · « **Reply #18 on:** January 12, 2006, 01:04:40 PM »

Yikes!...pullovers have NOTHING to do with the chest? This is breaking news..... film at eleven! Might want to tell all those people who have gotten thicker pec's from doing those waste of time pullovers the bad news. Good Luck.

Bear03 · « **Reply #19 on:** January 12, 2006, 01:08:14 PM »

JPM if you like pullovers so much why don't you just marry them?

JPM · « **Reply #20 on:** January 12, 2006, 01:28:39 PM »

Steady Little Cub...steady. I like pullovers but not to the point of taking a vow, so marriage is out of the question. If I ever consider marriage to pullovers than you can be the bridemaids. All pretty in pink and all that. Who knows you might get lucky at the wedding party with up-right rows and BB Hacks, two of my other favorite exercises. Aloha!

Overload · « **Reply #21 on:** January 12, 2006, 01:31:04 PM »

i do machine pullovers on back day and i can feel it in my chest, mostly when going really heavy. remember just because you aren't directly targeting a muscle doesn't mean it's not getting worked.

pumpster · « **Reply #22 on:** January 12, 2006, 01:38:15 PM »

JPM's always got to set others straight, thanks to insecurity. Pullovers for chest reminds of the various geniuses who prescribe deads for every muscle-of course pullovers hit secondary muscles, that's true of every friggin exercise out there. Secondary muscles should be uh, secondary considerations.

Pullovers are under-rated, are one of the best lat and serratus exercises-which is why Yates & others use em for back, not chest. Go argue with him next JPM, set him straight ..
Good luck.

http://dorianyates.net/reardelts.html

davie · « **Reply #23 on:** January 12, 2006, 01:50:17 PM »

Gotta make sure u stick with basiccs e.g. pullover/press,db inclines etc and ghotta be eating alot. Once uv forced food down ur throat and worked compund moves for year upon year solid, then think about genetic stuff, until then put the genetic limitation notion on the top shelf and leave it there. It takes some guys longer to ge to the finish line but it doesnt mean u wont get there!!!!

davie

JPM · « **Reply #24 on:** January 12, 2006, 03:58:27 PM »

Steady Pumpster...steady! That fuzzy logic of yours is becoming unstable. Wishfull thinking will not make it so, no matter how desperate you want it to be. You think one way, I think another. That's all it is, this is just a message/posting board....got to chill a bit, Bud. Good Luck.