Chest workout

Nick500 · 29-11-2005, 12:14 AM

Working set - inbetween 6 - 10 reps

This is my current chest workout:

Incline bench - 2 warm ups + 4 working sets
Incline flies - either with dumbells or cables, again 2 warm ups and 3 working sets
Decline press - dumbells - 3 working sets

All sets to failure.

Normally add a cheeky couple of high rep sets on the flat bench press if its free at the end for a pump/burn (like 25 reps of 60kg or something)

The reason i'm not training flat atm is that I want to build my upper pectorals more and widen my chest.

Any comments?

Nick

Stu21Ldn · 29-11-2005, 08:44 AM

Looks very similar to my routine, i would still do some sort of flat bench tbh. your chest tends to grow as a whole, the pec major and minor fibres are simlutaneously recruited in all chest exercises.

c130 · 29-11-2005, 05:21 PM

have you tried weighted dips mate?

my chest has come on loads since i started doing them

FierceFrets · 29-11-2005, 09:09 PM

Am I right in thinking that if you lean into them they work your chest more than your tri's??

:twisted: Fierce

razg · 29-11-2005, 09:12 PM

Yes, the triceps is the uppermost part of the movement. It's possible to do them without really even using your triceps. I think c130 is right, they are a great way to hit the lower chest.

Nick500 · 29-11-2005, 10:03 PM

Might give em a go

About a year ago I remember doing 6 reps of me + 50kg dips....
but i was 11 stone 5 then so i guess its not so impressive

Nick

sunilbassi · 16-12-2005, 08:07 PM

You could along with your decline work at the end of your workout superset them with flat DB BP's. This way you get the best of both world's plus the extra shock may force the chest to grow. I personally also prefer putting pullovers in, getting a good stretch.

29-11-2005, 12:14 AM	#1 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	Chest workout Working set - inbetween 6 - 10 reps This is my current chest workout: Incline bench - 2 warm ups + 4 working sets Incline flies - either with dumbells or cables, again 2 warm ups and 3 working sets Decline press - dumbells - 3 working sets All sets to failure. Normally add a cheeky couple of high rep sets on the flat bench press if its free at the end for a pump/burn (like 25 reps of 60kg or something) The reason i'm not training flat atm is that I want to build my upper pectorals more and widen my chest. Any comments? Nick ______________________ - Obsession is what lazy people call dedication -

29-11-2005, 10:03 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	Might give em a go About a year ago I remember doing 6 reps of me + 50kg dips.... but i was 11 stone 5 then so i guess its not so impressive Nick ______________________ - Obsession is what lazy people call dedication -

16-12-2005, 08:07 PM	#7 (permalink)
sunilbassi Under Construction Join Date: Dec 2005 Posts: 16 Rep Power:	You could along with your decline work at the end of your workout superset them with flat DB BP's. This way you get the best of both world's plus the extra shock may force the chest to grow. I personally also prefer putting pullovers in, getting a good stretch. ______________________ Everybody wanna be a bodybuilder, but don't no one wanna be a bodybuilder.

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29-11-2005, 08:44 AM	#2 (permalink)
Stu21Ldn Join Date: Mar 2005 Posts: 721 Rep Power:	Looks very similar to my routine, i would still do some sort of flat bench tbh. your chest tends to grow as a whole, the pec major and minor fibres are simlutaneously recruited in all chest exercises.

29-11-2005, 05:21 PM	#3 (permalink)
c130 Under Construction Join Date: Feb 2004 Location: Cyprus Posts: 80 Rep Power:	have you tried weighted dips mate? my chest has come on loads since i started doing them

29-11-2005, 09:09 PM	#4 (permalink)
FierceFrets Legend Join Date: Sep 2005 Location: London Posts: 704 Rep Power:	Am I right in thinking that if you lean into them they work your chest more than your tri's?? :twisted: Fierce

29-11-2005, 09:12 PM	#5 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 887 Rep Power:	Yes, the triceps is the uppermost part of the movement. It's possible to do them without really even using your triceps. I think c130 is right, they are a great way to hit the lower chest.