Chest Workout

  • Posted by a hidden member.
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    Jan 12, 2012 9:05 PM GMT
    I have a nice chest or so I have been told. I have had a few friends ask me for my routine. A couple want to do the workout with me. I am not a trainer so I am not exactly an expert at it, but I know it has worked for me. This routine here is the one that I just finished at the end of 2011.

    Does anyone have any comments or things that they would put in or take out. I know some of them might seem reduntant and over-kill. I would just like to get someones take on it and whether or not I should pass this along to my friends...

    DUMBELL FLAT BENCH
    4 sets . decrease reps , increase weights.. ie. 12@60lbs , 9@65lbs, 6@70lbs and 3@75lbs, then drop back down to your starting weight and do a drop set from there.. ie. 60lbs til you can only get a half, then drop 10lbs and go til you can only get half, then keep dropping 5lbs until you can get up to 16-20 reps.
    DECLINE BENCH PRESS
    4 sets of a weight you can go 8 to 12 reps

    INCLINE DUMBELL FLY / INVERTED PUSH-UP
    3 sets of 16 reps superseted with inverted push ups which you go until failure on.

    VERTICLE CABLE (almost) CROSS-OVER
    3 sets of 12 reps. (this is similar to the regular crossover except you stand inline with the cables and instead of crossing over you bring the heels of your palms togther.)

    DECLINE DUMBELL FLY
    3 set drop set, start with a weight you can do 12 to 16 reps and keep going down in weight until you can muster out 20ish

    REVERSE GRIP BENCH PRESS
    2 sets of 25

    DIPS
    2 sets til failure

    And there you have it.. if you want to take something out I would suggest either the decline dumbell fly and/or reverse grip bench press. however if you take the latter out, make sure you get a good pump up on something. the 2 set / 25 reps is to get the blood back into your muscles. Also what is more important than the excerises is the form. Exhale on the push and squeeze the chest on the full extension. Hope this helps. let me know if you have any questions.


    btw, this routine popped my chest up almost an inch and change over the past 6 months.

    Thanks bunches in advance.
  • Posted by a hidden member.
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    Jan 12, 2012 11:52 PM GMT
    Never heard of reverse grip bench press before. Thanks for the tip.
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    Jan 13, 2012 1:44 AM GMT
    sweetyork saidNever heard of reverse grip bench press before. Thanks for the tip.


    It's my favorite upper chest exercise and is mainly responsible for my full cleavage.
  • g4guy333

    Posts: 16

    Jan 13, 2012 2:27 AM GMT
    I like to use the Dumbbell Bench Overs and cable bear hugs.
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    Jan 13, 2012 1:17 PM GMT
    g4guy333 saidI like to use the Dumbbell Bench Overs and cable bear hugs.


    What are dumbbell bench overs?
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    Jan 13, 2012 7:05 PM GMT
    Thanks for the tips!
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    Jan 14, 2012 5:54 PM GMT
    I think I might try this today


    http://www.youtube.com/embed/hVY88RtOXsM
  • MikemikeMike

    Posts: 6932

    Jan 15, 2012 10:24 AM GMT
    You would see more results if you did less reps but did more weight.icon_idea.gif

    Ie: bench 175, 185 195- next exercise.
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    Jan 15, 2012 11:17 AM GMT
    i agree with mike. you definitely should be able to take your dumbell flat bench up a significant amount if you do so (i start with 70s and max out at 105s). have you thought about doing inclines first? i personally never touch decline but that's just my preference. what about dips? my favorite exercise to end a chest day is medicine ball pushups... i love the burn.

    MikemikeMike saidYou would see more results if you did less reps but did more weight.icon_idea.gif

    Ie: bench 175, 185 195- next exercise.
  • Posted by a hidden member.
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    Jan 15, 2012 11:20 AM GMT
    Great work!! Kudos and good Juju to you for you delicious chest!!

    If I were to give any advice, it would be to keep what you are doing, but dont be afraid to mix it up at the gym.. Variety is good in your routine.

    icon_smile.gif
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    Jan 15, 2012 11:24 AM GMT
    Recently read some of the latest research on muscle hypertrophy training. It made the following points:

    use multiple exercise for each muscle group eg for chest do say pec flye, bench press and push ups

    use 3 sets of 8 to 12 reps

    eccentric training is the most effective

    progression is essential

    2 sessions a week for each muscle group seems to be optimum

    And oddly there seems to be some doubt about the need to go to failure so long there is progression over time.

    The other things of course to get right are (a) nutrition and (b) optimum high intensity cv work to ensure definition
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    Jan 15, 2012 11:26 AM GMT
    i'm sorry. i'm a retard and can't read. i see dips now. icon_redface.gif

    islndmscle saidi agree with mike. you definitely should be able to take your dumbell flat bench up a significant amount if you do so (i start with 70s and max out at 105s). have you thought about doing inclines first? i personally never touch decline but that's just my preference. what about dips? my favorite exercise to end a chest day is medicine ball pushups... i love the burn.

    MikemikeMike saidYou would see more results if you did less reps but did more weight.icon_idea.gif

    Ie: bench 175, 185 195- next exercise.
  • Posted by a hidden member.
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    Jan 15, 2012 11:39 AM GMT
    You do have a great chest - the routine definitely works.

    I don't actually have time for that much pec work these days so I thought I'd add my solution for anyone else that might be in a hurry. After every chest set ( flys are my favorite though ) I hit the ground and do as many pushups as I can. This really exhausts the muscles very quickly and cuts the training time by half at least.

    It's great for stamina and basic strength, but only for maintaining, I doubt if this would help in terms of adding size.
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    Jan 23, 2012 7:00 PM GMT
    MikemikeMike saidYou would see more results if you did less reps but did more weight.icon_idea.gif

    Ie: bench 175, 185 195- next exercise.


    I am actually switching my routine to less exercises and higher weights. I have had great success with this routine, putting on almost an inch over the last 6-7 months of 2011 but I started to plateau at the end. Definitley think it is time for a change, thanks for the advice.
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    Jan 23, 2012 7:03 PM GMT
    Thanks guys for your imput.. (see this site is worth more than know whether you would fuck the guy above you icon_wink.gif, btw I would do you all)
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    Jan 24, 2012 4:53 AM GMT
    Not a bad routine. Reverse grip is old school and actually a guy set the bench press record with it. But I would not recommend it. It is awesome but it limits you. Puts your chest and arms in a tough position to lift maximum weights. But it is fun to do and hits everything differently. it's great for a change in a routine.

    I think, but I may be wrong, that it was Mark Henry that set the bench limit with a reverse grip. But he was unusual. It becomes way more triceps and less chest.
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    Jan 24, 2012 4:58 AM GMT
    But the rest of his routine should work. Bench, incline and decline, and lot's of pushups got me to the point I could bench 405 for doubles pretty much every workout at 185 lbs.
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    Jan 24, 2012 5:00 AM GMT
    I missed a few posts but dips are awesome also I never finish a chest workout without bodyweight dips.
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    Jan 24, 2012 7:01 PM GMT
    Triggerman saidI missed a few posts but dips are awesome also I never finish a chest workout without bodyweight dips.


    Thanks for the information and yeah, dips are one of my favorite exercises.
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    Jan 24, 2012 7:07 PM GMT
    Cool tips you guys!
    My chest seems one of the least responsive body parts. Reverse grip bench press? Sounds scary, but I'll try that. icon_biggrin.gif
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    Jan 31, 2012 5:17 AM GMT
    How often are you working chest with this routine?
  • Posted by a hidden member.
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    Jan 31, 2012 5:31 AM GMT
    This guy needs a chest workout, skinny ass birdcagey douche lookin

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  • hhc82

    Posts: 13

    Feb 01, 2012 1:57 AM GMT
    Thanks for the routine. I started weight training two months ago and am seeing results, but my chest is not developing as quickly as I'd like. I'll try it... Any other comments you can provide about my body/work out would be great appreciated.
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    Feb 01, 2012 2:32 AM GMT
    My chest sucks ass so i can't offer any advice, hehe