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View Full Version : What does everyone chest work out look like?



footballcat
03-06-2003, 11:12 AM
My chest is far behind the rest of my body. I need to put some mass on it. So im up to try anything, lets hear some ideas

pudgy
03-06-2003, 11:20 AM
1 warmup set with 50% max
3 sets of 12 flat bench
3 pick up sets wide chest
3 drop sets declines
3 sets butterflys reps to failure
60 second rest in between sets
then i do pushups to failure

viper10139
03-06-2003, 11:21 AM
well bro..my is basic but simple..
Pulllovers 3 sets 8-10
Flyes 3 sets 8-10
Bench Press 3 sets 8-10
Incline flyes 3 sets 8-10
Incline Bench Press 3 sets 8-10
but it works for me....good luck bro...

gander
03-06-2003, 11:21 AM
A little different everytime, but generally it is 3sets of flat bench followed by a set or two of Dbell presses. Then there is 2-3 sets of Inclines finished with a set or two of close grip bench. Usually around 8 sets total with reps between 6-10. I really mix it up though and maybe replace one of these exercises with dips or decline or dbell flys etc. My chest is my best feature, I am concentrating on the lower body. Trade you some calves for some pecs.:D

CJWolford
03-06-2003, 11:24 AM
3 sets incline
3 sets flat bench
3 sets decline
3 sets flys
3 sets cable cross

and then pushups to failure ...

WeirdAl
03-06-2003, 11:46 AM
decline dumbbell flys
slight incline dumbbell presses or flys
universal type pec machine
cable crosses
dips

I start with flys because my gym only has dumbbells up to 100 lbs, so this pre-fatigues my pecs if I'm doing presses. I also do a lot of fly type exercises to keep my tris out of my chest workout. Occasionally I'll throw in flat bench to mix things up.

CJWolford
03-06-2003, 12:16 PM
i wish i had to prefatigue myself before doing the 100's .... i can only do those for 8 now ...

WeirdAl
03-06-2003, 12:22 PM
My goal is to stay in the 6-8 rep range... After I fatigue my chest with flys, I usually get 8 the 1st set, then 5-6, then move down in weight. If I don't fatigue, I usually just get bored first. :)

scorpio
03-06-2003, 12:47 PM
I've been doing a light day, heavy day.
light flat 3x24
light incline dumbell 3x24
light cable cross or flies 3x24

next chest day
heavy flat warm up/8/8/4/2/1/8
heavy incline 4x6
heavy flies or cables 4x failure
I do this for six weeks then change up.

Gear101*
03-06-2003, 12:53 PM
Originally posted by CJWolford
3 sets incline
3 sets flat bench
3 sets decline
3 sets flys
3 sets cable cross

and then pushups to failure ...

thanks i don't have to type mine out.. looks the same.. only mine has more weight on it.. lol

shiko24
03-06-2003, 01:05 PM
well I gt shit for my llast chest work out but as WeirdAl can atest
it works for me this was my work out when I was trying to build up my upper chest

incline press
warm up set 12 reps @ 185lbs
1 set 10 reps @ 205
1 set 8 reps @ 215
1 set 6 reps @ 225
1 set 4 reps @ 235
1 set 2 reps @ 245
then back the other way up in reps and down in weight
incline dumbell press
1 set 8 reps @ 65lbs
1 set 8 reps @ 70lbs
1 set 8 reps @ 75lbs
1 set 8 reps @ 75lbs

peck deck
3 set 10 reps @ 120lbs slow and steady

then push ups till I die ! lol

HardMoFo
03-06-2003, 01:31 PM
you want your chest to grow? try this... Begin with incline, warmup then 3 sets increasing weight everytime. Bring the bar to your chin and press it. The last set you get 5 or 6 good reps then force 2, have your partner help you on these. Then 3 sets heavy flat dumbells, 3 sets incline flies to failure then if your feeling up to it through in 2 sets of crossovers. everything i do is forced reps and it really has helped my gains. but thats just me and everyone is different, but i guarntee you will like...

BLEED GREEN
03-06-2003, 02:02 PM
decline flyes(warm ups) 3 x 35,45, 50, 50
Incline barbells press 1x175x10, 1 x195x8, 1x225x7, 1x??x5
dumbell press 1x70x10, 1x80x8, 1x95x8, 1x110x6, 1x120x??
Some kind of flat or incline dumbell fly

Been concentrating on upper chest for the past year.

Harvey Balboner
03-06-2003, 02:28 PM
Warm up sets before everything
Incline 3 sets to failure I'm using a weight that I can only lift 6-10's
flys 3 sets of 10
dips 3 sets to failure
Flat bench with a light weight, and do high reps until failure. Usually around 40 reps.

buggy
05-19-2003, 12:08 AM
Originally posted by BLEED GREEN
decline flyes(warm ups) 3 x 35,45, 50, 50
Incline barbells press 1x175x10, 1 x195x8, 1x225x7, 1x??x5
dumbell press 1x70x10, 1x80x8, 1x95x8, 1x110x6, 1x120x??
Some kind of flat or incline dumbell fly

Been concentrating on upper chest for the past year. Has it helped your upper chest?

92StangMan
05-19-2003, 01:10 AM
Each week I rotate my routine but here's the jist:

Incline bench: 2 sets of 5 reps
Flat bench: 2 sets of 5 reps
Flat bench dumbell flies/pec deck: 2 sets of 5

I've change it up quite a bit from my previous workout and I'm seeing some gain.

Bone
05-19-2003, 11:56 PM
Just did chest and tris tonight, and it goes a little somethin like this:

Flat bench: warm up, 10, 8, 6, 4, failure (increasing weight each set)
Incline: 3 sets-10, 8, 6

Decline: 3 sets-10,8,6

Flies: (cable or dumbell) 3-4 sets

Dips: 3 sets of 10

I also throw in lat pull downs, & tri extensions

I try to mix it up a little.

juggalo
05-20-2003, 01:25 AM
Damn.......maybe I should up the volume of my chest workout, I do

3-4 sets of flat dumbell presses
3 sets of an incline press
3 sets of flyes

gymrat
05-20-2003, 08:31 AM
Originally posted by juggalo
Damn.......maybe I should up the volume of my chest workout, I do

3-4 sets of flat dumbell presses
3 sets of an incline press
3 sets of flyes

no you shouldn't. That my same exact workout and my chest is my best bodypart. According to the readings I've been doing on ISSA online, anything more than that is overtraining. You should take each one of those sets to failure.

jaywooly
05-20-2003, 05:28 PM
I do...

3 sets of flat bench press - I'll usually go 12,10,8 getting about failure each set (adding weight each time)

3 sets of incline press - same deal, adding weight going 12-10-8 til failure each set

3 sets flys - same deal, adding weight, going until failure

3 sets deline press - same thing

MacGyver
05-20-2003, 06:24 PM
one of the important things to do is to change your workouts around with different exercise ivery couple of weeks to shock your body. Your body adapts very quickly to the same workout all the time.

PRAETORIAN
05-20-2003, 06:56 PM
1. Cable crossovers or pec dec flyes 2 sets 10-15
as a warm up, increase blood flow, stretch pecs, delts, tie ins, etc
2. flat bench 4 sets 6-10 reps (do not pyramid up)
warm up with sets of 3-8 reps graduall inc weight decreasing reps but not to failure ie. if bench press max is 400lbs- 1st set 135 8-10, 2nd set 225 5-7, 3rd set 315 4-5, 4th set 350 to failure(this is considered your 1st working set..all others do not count ...only warm ups)2nd working set 315 to failure, 3rd working set 265 to failure, 4th working set 225 to failure (reps wil be determined on strength and recovery ability but try to stick to 6-10...lowering weight inc reps as u go)
3. incline bench press ..usually start with what u left off on flat bench press..ie 225 try for 10 reps for 3-4 sets...if easily done inc weight..if too difficult dec weight slightly...aim for 8-10 reps 4 sets!
4.inlcine dumbell flyes 3 sets 10 pick a weight that its possible to do...dec if necessary when getting fatigued!
Thats all folks...remember...keep your butt on the bench but get a good arch , drive with the legs, press in an arc from nipple line to eyesight line, feet flat on the floor, arms perpendicular to the ground, head on the bench, control each rep as a single entity, do not bounce the bar, or rush the movement, explode up from the chest, good luck!
ps. to get a thickly muscled pectoral region you must lift heavy weights, there is not one bodybuilder on stage in the olympia lineup who has not pressed 300 lbs or more....as Dr. Fred Hatfield always said..."just lift the damn bar!"

Harvey Balboner
05-22-2003, 11:29 AM
I've started doing this along with my usual chest routine, and it seems to spark some growth.

On a slick floor, hardwoods, vinyl, etc. get in a pushup position, with your hands on 2 towels. Let your hands slid out as you lower yourself, to about a fly position. Then raise your self up, while sliding your hands back to the pushup position.

Hope this makes sense it's hard to explain.

footballcat
05-22-2003, 12:13 PM
I am just going as heavy as i can every time i go.

Preppy
05-22-2003, 05:04 PM
I just hit it hard .. hit it right .. hit different angles .. and switch it up every week.

Dont over do it .... remember quality not quantity ... just like getting what you pay for ..........

footballcat
05-22-2003, 07:14 PM
yeah, i think i was over training, im only doing each body part once a week---all my friends think that im gonna get weaker goin once a week.