New/better chest routine?

  • Myles_

    Posts: 114

    Dec 31, 2012 8:12 PM GMT
    Hey guys, currently I work out five times a week plus swim 2-3 times a week. My work out includes 2 days of arms, 2 days of chest , 1 day of core.

    It has been 4 months since I started and I'm getting pretty good results. But ideally, I want more chest definition. My current chest workout routine is:
    - 15 pushups, 2 sets
    - Flat bench db press 10r 2 sets at 30lbs
    - Incline bench db press 10r 2 sets at 30lbs
    - Decline bench db press 10r 2 sets at 30lbs
    - incline bench barbell press 10r 2 sets 15lbs on each side
    - flat bench barbell press 10r 2 sets 20lbs on each side
    - Seated Pec Fly 10r 2 sets

    How would you improve/change this routine?

    Thanks for the help in advance icon_smile.gif
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    Dec 31, 2012 10:10 PM GMT
    DB Incline flys is a crucial part for chest workouts!!
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    Dec 31, 2012 10:19 PM GMT
    You're only doing core, arms, and chest?

    Do legs and back.

    You're neglecting the two largest muscle groups on your body. If you build those up you'll increase growth hormone distribution.

    As far as your chest work out goes, I think at this point you're doing too much. Cut a couple of those exercises out, and up the reps/sets per exercise. Add in dips as well.
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    Dec 31, 2012 10:19 PM GMT
    It looks good.

    If you want to try something different, you may wish to do 3 sets instead of 2, at a weight you can handle but is challenging. Do one flatbench, one incline, one decline, and if you want to put in pushups, that if fine. But that's it for chest. Work this is and work it well, challenging yourself, instead of doing lots of exercises and reps. You may want to lower you reps to 8 if you are working with challenging weights, but maintain form, don't arch your back, keep our back flat with your lower back pressed against the bench. Don't dip your back when doing pushups, keep it flat. It's a more intense workout, more focused, less all over. Don't go over an hour so of this work out. If you find it works and you stick to it for x months, switch to some other workout. This is a work out made to build mass. You will also find definition, but the point is focused building of the pecs.
  • Destinharbor

    Posts: 4433

    Jan 01, 2013 12:09 AM GMT
    You can also switch out the bar work for a Hammer Strength routine. One advantage of the HS is you can really raise the weight which will give you size quicker. And I agree with the earlier post, go to three sets of three but alternate the bar/dumbbell work. Or do db on the incline and bar on the flat bench or vice versa. One other thing you can add on the HS machine is one handed work-- sit almost sideways and put your free hand on the part of the pec you are working and you will feel it pushing so you know you've hit the muscle properly.
  • Myles_

    Posts: 114

    Jan 01, 2013 12:17 AM GMT
    GwgTrunks saidYou're only doing core, arms, and chest?

    Do legs and back.

    You're neglecting the two largest muscle groups on your body. If you build those up you'll increase growth hormone distribution.

    As far as your chest work out goes, I think at this point you're doing too much. Cut a couple of those exercises out, and up the reps/sets per exercise. Add in dips as well.


    Thanks! I can't do dips :/ My shoulder hurts like a bitch when I do it.

    Any suggestions for leg/back exercises (very beginner)
  • Myles_

    Posts: 114

    Jan 01, 2013 12:19 AM GMT
    timct saidIt looks good.

    If you want to try something different, you may wish to do 3 sets instead of 2, at a weight you can handle but is challenging. Do one flatbench, one incline, one decline, and if you want to put in pushups, that if fine. But that's it for chest. Work this is and work it well, challenging yourself, instead of doing lots of exercises and reps. You may want to lower you reps to 8 if you are working with challenging weights, but maintain form, don't arch your back, keep our back flat with your lower back pressed against the bench. Don't dip your back when doing pushups, keep it flat. It's a more intense workout, more focused, less all over. Don't go over an hour so of this work out. If you find it works and you stick to it for x months, switch to some other workout. This is a work out made to build mass. You will also find definition, but the point is focused building of the pecs.


    Thanks. The routine I'm following right now takes me 30-40mins then I go swim. But yeah I will try to focus on doing a prefect form.
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    Jan 01, 2013 12:42 AM GMT
    Myles_ said
    GwgTrunks saidYou're only doing core, arms, and chest?

    Do legs and back.

    You're neglecting the two largest muscle groups on your body. If you build those up you'll increase growth hormone distribution.

    As far as your chest work out goes, I think at this point you're doing too much. Cut a couple of those exercises out, and up the reps/sets per exercise. Add in dips as well.


    Thanks! I can't do dips :/ My shoulder hurts like a bitch when I do it.

    Any suggestions for leg/back exercises (very beginner)


    Squats, lunges, and step ups. I'd hold off on dead lifts until you get a little more strength built up.

    See if your gym has an assisted dip machine.

    You might do well to look at some of the beginner workout plans on here. I've done the strength foundation 12-week, and it was great when I needed to learn some new exercises. the link is at the top of the page icon_smile.gif
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    Jan 01, 2013 1:54 AM GMT
    Myles_ saidHey guys, currently I work out five times a week plus swim 2-3 times a week. My work out includes 2 days of arms, 2 days of chest , 1 day of core.

    It has been 4 months since I started and I'm getting pretty good results. But ideally, I want more chest definition. My current chest workout routine is:
    - 15 pushups, 2 sets
    - Flat bench db press 10r 2 sets at 30lbs
    - Incline bench db press 10r 2 sets at 30lbs
    - Decline bench db press 10r 2 sets at 30lbs
    - incline bench barbell press 10r 2 sets 15lbs on each side
    - flat bench barbell press 10r 2 sets 20lbs on each side
    - Seated Pec Fly 10r 2 sets

    How would you improve/change this routine?

    Thanks for the help in advance icon_smile.gif


    Add legs...Add back...go to bodybuilding.com or this site, for literally dozens of exercises, or open your eyes at the gym, watch, and learn...

    Change arms to once a week. You don't need 2 days.

    Eat.

    You'll get as much out of it as you put into it. Spend time reading this site or bodybuilding.com. This is something you can do on your own.
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    Jan 01, 2013 2:05 AM GMT
    Chucky is right. All the info you need is on the bodybuilding website.

    Shits awesome.
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    Jan 01, 2013 4:11 AM GMT
    Myles_ said
    GwgTrunks saidYou're only doing core, arms, and chest?

    Do legs and back.

    You're neglecting the two largest muscle groups on your body. If you build those up you'll increase growth hormone distribution.

    As far as your chest work out goes, I think at this point you're doing too much. Cut a couple of those exercises out, and up the reps/sets per exercise. Add in dips as well.


    Thanks! I can't do dips :/ My shoulder hurts like a bitch when I do it.

    Any suggestions for leg/back exercises (very beginner)


    I don't know anything about WHERE your shoulders hurts, but, this is likely impingement because of an imbalance (failure to work your posterior deltoids / back). You CANNOT just do chest, and arms, and expect to remain injury free.

    You need to maintain balance AND flexibility. If your shoulder is hurting, there's a reason.
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    Jan 01, 2013 4:13 AM GMT
    Destinharbor saidYou can also switch out the bar work for a Hammer Strength routine. One advantage of the HS is you can really raise the weight which will give you size quicker. And I agree with the earlier post, go to three sets of three but alternate the bar/dumbbell work. Or do db on the incline and bar on the flat bench or vice versa. One other thing you can add on the HS machine is one handed work-- sit almost sideways and put your free hand on the part of the pec you are working and you will feel it pushing so you know you've hit the muscle properly.


    Hammer Strength; Icarian; Cyberflex are really good at independent motion and allow you to train quickly, albeit within a limited range of motion.

    I most often circuit train at 45 second to 90 second intervals. Those from the gym are used to seeing me with stop watch in hand.

    I especially like the brands above for back training, and doing stretch as I go, because I have independent movement.