Chest workout.... advice?
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Chest workout.... advice? - 5/12/2004 8:42:54 AM
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flag
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i have been gyming for 3 years my body is coming along great but i seem to have reached a "limit" with my chest development... how can i overcome this??
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RE: Chest workout.... advice? - 5/12/2004 9:13:33 AM
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pwolf66
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From: Montgomery Village, MD
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quote:
ORIGINAL: flag
i have been gyming for 3 years my body is coming along great but i seem to have reached a "limit" with my chest development... how can i overcome this??
What are you doing for chest? Post your routine so it can be reviewed.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to flag)
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RE: Chest workout.... advice? - 5/12/2004 3:12:01 PM
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cpl
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Yep, the more info you give us, the more info you get back. When was the last time you changed up your chest workout? When do you work your shoulders and triceps in relation to your chest?
(in reply to pwolf66)
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RE: Chest workout.... advice? - 5/13/2004 5:26:55 AM
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flag
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i do:
4x flat bench
5x incline dumbbel
3x decline db
2-3x flyer
i work my chest by itself once a week and only work my shoulders the day after and i do arms the day after that..
i try change it every month.
(in reply to cpl)
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RE: Chest workout.... advice? - 5/13/2004 6:52:39 AM
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pwolf66
Posts: 859
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From: Montgomery Village, MD
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quote:
ORIGINAL: flag
i do:
4x flat bench
5x incline dumbbel
3x decline db
2-3x flyer
i work my chest by itself once a week and only work my shoulders the day after and i do arms the day after that..
i try change it every month.
What is your level of effort on each of these exercises? Plus it looks like you are doing too many sets. I would drop the decline DBs as this is not a true chest building exercise.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to flag)
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RE: Chest workout.... advice? - 5/13/2004 7:02:17 AM
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Powerhaus
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From: Oakland, CA
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Chest and Shoulders both require triceps. Try putting a day in between your chest and shoulder days.
(in reply to pwolf66)
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RE: Chest workout.... advice? - 5/13/2004 5:02:32 PM
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cpl
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Okay, now when do you work your back and legs?
Like Powerhaus said, you want to move your shoulder workout further away from your chest workout.
The idea behind that is this- Your shoulders come into play when you're doing bench presses, so you need them to be strong in order to increase the amount of weight you can bench, even though it's primarily a chest exercise. In order to work out your shoulders to their maximum potential, which you need to do to make them stronger, they need to be well rested- Doing them the day after your chest workout might mean they're not fully recovered from all that benching. Same thing with the triceps- They're used in bench presses too, and they're also used in a lot of shoulder movements- So, you want to space them out from your chest AND shoulder workouts. Here's the layout of a routine I use-
Monday- Chest
Tuesday- Legs
Wednesday- Shoulders
Thursday- Back
Friday- Arms
Changing up the order in which you do the exercises is a great idea, but since you already do that, you might want to try spacing out those muscle groups like we said- The only other thing I can ask is how many reps are you shooting for on each set? Perhaps you could modify that area a little too...
(in reply to Powerhaus)
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RE: Chest workout.... advice? - 5/16/2004 3:09:44 AM
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jehuty
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hey
how can i improve my pecs using dumbells?
(in reply to cpl)
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RE: Chest workout.... advice? - 5/16/2004 2:39:57 PM
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cpl
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You can do dumbbell bench presses- Incline, flat and decline- You can also do flies and pullovers.
Are you asking because you only have dumbbells to work out with, or what? Dumbbells are good to use because they isolate each arm, forcing them to work independently of each other- On the other hand, you're able to lift more weight with a barbell because both arms can work together in the lift.
(in reply to jehuty)
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RE: Chest workout.... advice? - 5/17/2004 1:13:36 PM
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abs88
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he's probably got the same problem as me-- i don't have access to a benchpress, only dumbells and a floor!
there's gotta be something to do!
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I bust mine to beat yours.
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RE: Chest workout.... advice? - 5/18/2004 7:09:18 PM
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8pack
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quote:
and a floor!
lol
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RE: Chest workout.... advice? - 5/30/2004 5:27:42 PM
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The Skinny
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quote:
ORIGINAL: abs88
he's probably got the same problem as me-- i don't have access to a benchpress, only dumbells and a floor!
there's gotta be something to do!
i hear that b..lol same here
(in reply to abs88)
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RE: Chest workout.... advice? - 5/30/2004 6:20:23 PM
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cpl
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From: New York City
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Not really much you can do for chest without some sort of bench. There's weighted pushups, but it's not really the same- You can't go very heavy since there's only so many plates you can safely balance on your back- Besides, if your muscles give out you'll end up eating floor... You can also do weighted dips, these will hit the chest- But nothing beats a full chest workout with a bench of some sort.
(in reply to The Skinny)
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RE: Chest workout.... advice? - 5/30/2004 8:02:23 PM
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abs88
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i just got a bench, and $HIT, i've never worked my pecs so well. The Skinny, you gotta get one!
_____________________________
I bust mine to beat yours.
(in reply to cpl)
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RE: Chest workout.... advice? - 6/16/2004 11:05:32 PM
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GoalKeeper7486
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I actualy had the same problem a when I first started lifting. My delts overpowered my chest, in fact to this day they still do, but my chest does keep getting bigger, so I dont complain. You have to do them both, DB's and the bench. If you use DB's and dont use bench, your bench press will suck and you will feel like a little girly man, My bench is at 405, i stopped benching for about 2 months and just used DB's, my gym only gos up to 100 Lbs, and that was too light for me, so I did more reps. I went to start getting ready for a Bench competition and BOOM! My bench was down to 290, and I had problems with that, 2 weeks later of nothing but benching and I got it back up to 405, so I'm happy, but now this is what I do...
Bench:3x
Decline Bench:3x
Incline bench:3x
DB Bench:3x
DB Decline Bench:3x
DB Incline Bench:3x
Press macheine:3x
Upright press machiene:3x
Downward press:3x
Peck Deck:3x
I always hit my back first, then when I'm done with my back and chest workout, I play basketball for 10 min, and do the entire thing over but with 1 set of everything instead of 3, it works for me :)
Also I'd follow my split if I were you...
Monday: Back/Chest
Tuesday: Arms
Wednesday: Delts/Legs
Thursday: Back/Chest
Friday: Arms
Saturday: Delts/Legs
Sunday: Off
repeat. Best of luck on that lagging chest development.
(in reply to abs88)
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RE: Chest workout.... advice? - 6/17/2004 6:14:58 AM
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nickflnj
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From: New Jersey
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quote:
Bench:3x
Decline Bench:3x
Incline bench:3x
DB Bench:3x
DB Decline Bench:3x
DB Incline Bench:3x
Press macheine:3x
Upright press machiene:3x
Downward press:3x
Peck Deck:3x
Good lord man....30 sets?!
(in reply to GoalKeeper7486)
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RE: Chest workout.... advice? - 6/17/2004 6:28:06 AM
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pwolf66
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From: Montgomery Village, MD
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WOW for most mere mortals that is WAAAAAAAAAAY too much, yikes. 30 sets??? and probably heavy sets at that.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to nickflnj)
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RE: Chest workout.... advice? - 6/18/2004 12:34:28 PM
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nickflnj
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From: New Jersey
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How could that not be over-training?
(in reply to 8pack)
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RE: Chest workout.... advice? - 6/18/2004 4:47:39 PM
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GoalKeeper7486
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Joined: 11/4/2003
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lol, well I took a page from Arnold. His calfs were small as ****, so he worked them harder than any other body part, and they got up to size. I dont really over train, well some may see it as that, but I mean it works for me, so I'm not going to stop. For some people, its different, I must be the one that broke the mold, I dunno...lol, I bet any of you guys could go heavy at 30 sets for Chest if you really deticated yourself and put your mind to it, I wouldnt doubt anyone, mind over matter, I cant begin to count how many times I've thrown up during a workout, and went right back to lifting until I threw up all that I would, then I'd go to lift ever heavier weight, thats just me I guess
(in reply to nickflnj)
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