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ripped_
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Chest & Triceps question
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Saturday, September 06, 2008 3:27 AM
hey
I do about 20 sets for my chest muscle and ofcourse they hurt for 2-3 days cuz it takes time for them to recover
i do 3 sets of flat bench press and and 3 of flyes and same goes for incline and decline and i also do peck deck which adds up to 20 sets.
is that TOOO much?
PLus i just want to do 2 triceps excersices after chest cause i have limited time?
Whats the 2 best or your favourite triceps excersices?
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zultan
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Re:Chest & Triceps question
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Saturday, September 06, 2008 4:57 AM
id leave out the peck deck definatly, and possibly the decline bench.
this is what i do on a monday:
flat bench 4 sets: 12, 8, 6, 4 increasing the weight until my max is on 4 reps
incline bench 4 sets 12, 8, 6, 4
flys 4 sets
tri pull down 4 sets
dips 4 sets
takes me about 45mins including warm up
19 230lbs 6ft 5" chest 49" arms 18" bf: 18% bench 264lbs
ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.
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RobertN
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Re:Chest & Triceps question
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Saturday, September 06, 2008 9:13 AM
Flat bench and dips FTW.
Official Ectomorph of the Emancipation Detoxification. DBB's oldest forum group, schooling the skinnies since 02/12/08.
Supplements used: Food, milk, fish/flax oil, multivitamin, whey, creatine. [/fon
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connelly
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Re:Chest & Triceps question
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Saturday, September 06, 2008 9:34 AM
try to keep it to around 12 sets if your going at it once a week 15 tops. dips are where its at.
"Obsessed is a word the lazy use to describe the dedicated." "The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."
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dix75
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Re:Chest & Triceps question
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Saturday, September 06, 2008 1:03 PM
2 sets
1 - 8
2 - 4
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ripped_
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Re:Chest & Triceps question
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Saturday, September 06, 2008 2:33 PM
thanks
but why do you guys not do decline?
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Yet
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Re:Chest & Triceps question
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Saturday, September 06, 2008 4:48 PM
Decline uses too much shoulder.
President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08
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megaman77
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Re:Chest & Triceps question
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Saturday, September 06, 2008 7:28 PM
Most decline exercises are unneccessary in a typical workout (IMO). I would stick to 12-15 sets for chest. Make sure you put as much effort into other bodyparts as you do for chest (i.e. legs and back). I would include 1 or 2 mass multijointed exercises and 1 or 2 isolation exercises. A more realistic chest workout may look like this
-Inlcine BB Bench
-Flat DB Bench
-Dips
-Flat Flys
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felonyr301
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Re:Chest & Triceps question
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Sunday, September 07, 2008 12:07 AM
Correctly done dips is better than decline bench...
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RedChocolate!
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Re:Chest & Triceps question
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Sunday, September 07, 2008 6:07 PM
Incline BB bench
Flat DB Bench
Weighted dips
For tris I like skullcrushers or kickbacks, I aslo like one arm pull downs either hand up or down i vary it
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stalloneIs#1toMe
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Re:Chest & Triceps question
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Sunday, September 07, 2008 9:33 PM
its a fricken PUSH DOWN not a pull down for the triceps pulldowns are for your lats
ohhh man had to
flat bench press
incline db press
flys and or dips
tri's
PUSH DOWns
and cant believe noone said close grip bench press its a staple for the tris
bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits
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Nm0ney34
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Re:Chest & Triceps question
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Sunday, September 07, 2008 9:48 PM
Decline is just worthless period.
it offers a shorter ROM while trying to accomplish the same thing as Bench. People like it because the shorter ROM usually allows for more weight which in turn raises the ego.
your triceps get PLENTY of work just from your compounds, bench/OH press/Incline. If your wanting to add extra Tri work I would stick to dips/close grip as was mentioned, but it is certainly not needed.
current 5rm On the texas method Squat:340 Deadlift:380 Bench:265 currently 233 lb's goal is eventually a lean 220 play some kind of pro football Target 40yd time: 4.5
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zultan
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Re:Chest & Triceps question
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Monday, September 08, 2008 5:05 AM
stalloneIs#1toMe
its a fricken PUSH DOWN not a pull down for the triceps pulldowns are for your lats
ohhh man had to
not being funny, cos i want to know, but whats the difference? where you get the ropes on the cables, pull it down to your waste, then "push" down to your legs keeping your elbows where they are then hands back up to your chest? if thats a push down, whats a pull down, or they not exist?
19 230lbs 6ft 5" chest 49" arms 18" bf: 18% bench 264lbs
ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.
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stalloneIs#1toMe
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Re:Chest & Triceps question
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Monday, September 08, 2008 7:30 AM
your elbows are not suposed to move when doing pushdowns for the triceps its not a swing motion elbows tucked strict form
pulldowns - right now imagine your at a lat machine put your arms up and pull DOWN hence pulldown
bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits
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Yet
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Re:Chest & Triceps question
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Monday, September 08, 2008 9:04 AM
felonyr301
Correctly done dips is better than decline bench...
Arguably better than flat bench also.
President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08
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