Chest workout.

[Dan| High Rating]

Ok i'm new to this section of the forums so hopefully this is the right place:

My current chest work out is I start with warmup of lower, middle and upper chest.

I then start on a flat bench, do 11 reps 55kg (thts my max atm) for 2 sets

I then put the bench up to an incline 15 degree angle to work the middle chest and repeat the above

Then i do 15 more degrees to hit the upper chest. (all reps are slow and controlled especially working on contracting) I do slow last rep for more burn.

I then lower the weight of the barbell to about 45 kg and repeat but with faster reps and the dumbell chest presses and flys. (25kg dumbells for presses and 16-18s for flys)I go to failure on these.

Can some1 make some changes to my workout if needed or is that ok? I find my chest has grown quite nicely anyway but leaves me absolutely knackered each time.

[I Meleed I]

I find my chest has grown quite nicely anyway but leaves me absolutely knackered each time.

Different routines work for different people. If that routine works well for you and is showing gains, why should you have to alternate? It's good feeling fucked after a workout, shows that you've done something! As long as it's not pain that is.

[Kofte]

If its working go with it, but if your able to do 11 reps for 2 sets, you can try to increase the weight and do 3 sets of 8-10 reps

[Dan| High Rating]

If its working go with it, but if your able to do 11 reps for 2 sets, you can try to increase the weight and do 3 sets of 8-10 reps

alright cheers guys, I know if it's getting results theres no point changing it but i was just checkin that I wasnt doin anythin wrong :P

[Walli]

if u can do 11 reps of it then it is not ur max weight ;0

[Dan| High Rating]

if u can do 11 reps of it then it is not ur max weight ;0

I meant max to complete the exercise :P, my max bench for 1 rep is 80kg idk what i can do now tho maybe more

[Jef|Ohh]

wait , you do dumbell fly's with 25kg dumbells?  o.O

[Dan| High Rating]

wait , you do dumbell fly's with 25kg dumbells?  o.O

Nah srry i didnt make that clear although it would be awesome, I do dumbell presses with 25s but flys with 16s and 18s

[Jef|Ohh]

wait , you do dumbell fly's with 25kg dumbells?  o.O

Nah srry i didnt make that clear although it would be awesome, I do dumbell presses with 25s but flys with 16s and 18s

Oh cool, i think you're about the same as me i use the same weights, although flys i prefer lower weights because it's more essential to give the muscle a good stretch with that exercise.

Edit: as for changes try to involve some cable exercises like cable fly's and cable presses into your workout.

[Mike (0BR)]

There is no such thing is a low middle upper chest.

Your chest is made up of 2 muscles, pectoralis major and pectoralis minor.

^ Something i frequently see people asking, just clarifying for you.

Also, how can you manage 55kg for your bench then pull off 25kg for flies? In my measurement system, that's 50 lbs on flies which is A LOT. Doubt you get good form on that too.

Dumbell chest presses are great for creating symmetry for your chest, same with the incline. I've noticed the barbell has helped me increase strength but has left one side of my chest stronger than the other. Flies, incline and flat bench help as well. Do some dips to carve out your chest a bit more as well as cable flies. Go big on the weight son.

Edit: Just saw your post above about the 25kgs, 35 lbs is still a lot as well.......

What are your stats?

[Dan| High Rating]

There is no such thing is a low middle upper chest.

Your chest is made up of 2 muscles, pectoralis major and pectoralis minor.

^ Something i frequently see people asking, just clarifying for you.

Also, how can you manage 55kg for your bench then pull off 25kg for flies? In my measurement system, that's 50 lbs on flies which is A LOT. Doubt you get good form on that too.

Dumbell chest presses are great for creating symmetry for your chest, same with the incline. I've noticed the barbell has helped me increase strength but has left one side of my chest stronger than the other. Flies, incline and flat bench help as well. Do some dips to carve out your chest a bit more as well as cable flies. Go big on the weight son.

Edit: Just saw your post above about the 25kgs, 35 lbs is still a lot as well.......

What are your stats?

Like chest measurements n weight?

[Steroids]

chest dips are an overlooked but vital exercise. do them.

[Mike (0BR)]

Height and weight son.

[Dan| High Rating]

Height and weight son.

6 1" and 77kg, also 16 yrs old

[Mike (0BR)]

chest dips are an overlooked but vital exercise. do them.

Weighted preferred if you're strong enough!

I don't think my gym has a weight belt, but if they did i'd def. do atleast 2 45lb plates of added weight!

[Dan| High Rating]

chest dips are an overlooked but vital exercise. do them.

alright ill try it out next time i do chest m8

[Dan| High Rating]

chest dips are an overlooked but vital exercise. do them.

Weighted preferred if you're strong enough!

I don't think my gym has a weight belt, but if they did i'd def. do atleast 2 45lb plates of added weight!

Yea we got a weight belt, ill try it out, this is why i posted tyvm lads :P, ps cant wait to join foe this week ^_^

[Jef|Ohh]

chest dips are an overlooked but vital exercise. do them.

alright ill try it out next time i do chest m8

don't forget to bend a little bit forward and aim your chest downwards as you do them otherwise you'll be mainly training your triceps

[Dan| High Rating]

chest dips are an overlooked but vital exercise. do them.

alright ill try it out next time i do chest m8

don't forget to bend a little bit forward and aim your chest downwards as you do them otherwise you'll be mainly training your triceps

Yea alright ill get some1 to show me the best form, dont wana work tris anymore lol got enough for them

[Jef|Ohh]

chest dips are an overlooked but vital exercise. do them.

alright ill try it out next time i do chest m8

don't forget to bend a little bit forward and aim your chest downwards as you do them otherwise you'll be mainly training your triceps

Yea alright ill get some1 to show me the best form, dont wana work tris anymore lol got enough for them

lol almost every chesttraining exercise also hits your triceps so you'll still get them  :)

[Dan| High Rating]

chest dips are an overlooked but vital exercise. do them.

alright ill try it out next time i do chest m8

don't forget to bend a little bit forward and aim your chest downwards as you do them otherwise you'll be mainly training your triceps

Yea alright ill get some1 to show me the best form, dont wana work tris anymore lol got enough for them

lol almost every chesttraining exercise also hits your triceps so you'll still get them  :)

I know lol but i dont wanbe doing an excersize for my tris when im tryin 2 mainly focus on chest ;)

[Steroids]

here u go - http://muscleandstrength.com/exercises/chest-dip.html

[Dan| High Rating]

here u go - http://muscleandstrength.com/exercises/chest-dip.html

cheers man u guys been really helpful, that muscle and strength website is pretty good i've used it b4 for getting my squats right

[alec]

My chest Workout :)

4 sets 6-8 reps on all

Incline dumbell press

45lbs warmup 10-12

75 lb dumbells

70

70

Flat dumbell press

55 lb warm

80 lb dumbells

75

70

Seated Decline Machine 4 sets

Cable Crossovers ( Under & up ) 3 sets

Cable Cross overs across middle while leaning 3 sets

Incline flies 4 sets

30 lb dumbells

40

35

30

[Dan| High Rating]

alright 1 last question: I usually do chest and tris and the same day as I was told chest warms up tris and its worth doin like that, but recently i've seen ppl saying to do chest completely separately from tris so you can get maximum reps because they're not tired... not sure who to believe :P