chest work out

[pitbull1978]

need some advice i do chest one day a week. I start of warming up wih 10 reps then jump up in weights and do 10 reps then jump up again and do 8 reps jump up again and do 4 reps then jump up again and do 1-2 reps till i max out then i drop back down a few times , i am not getting the strenght that i want. Any suggestions? Also i am haveing a hard time getting my lower chest to form up ,all i do for that is decline any suggestions there ?

[dinoiii]

Normally if you are familiar with my posts, you will know I am normally long-winded.


Here only a couple of comments:

(1) adopt a 4x6 or 5x5 program for your strength woes

(2) incorporate WEIGHTED dips and dump decline presses for lower pecs

[1aflexaholic]

Strength-Heavy negatives, lower reps, and correct form can all help.

Lower Pecs-I agree with whats posted above but another trick is to do your dumbell fly's rotating your wrists towards your face as you push up. With this you do need to bring the dumbells a little more towards the center of your body.

[wedgylx]

Heres a sample of a chest w/o I run. I think you'll see much better results since by your post it seems you only run one exercise for chest? or am i reading wrong?

Flat Barbell Bench press
---WARMUP 60% of weight i use for sets for 10 reps
---WARMUP 70% of weight i use for sets for 4 reps

3 sets 4-6 reps

Incline DB Bench Press
3 sets 4-6 reps

Flye machine
2 sets 6-8 reps

Bench Press machine
3 sets 6-8 reps

Decline DB Flyes
2 sets 4-6 reps

I wouldnt keep the volume as high all the time. Sometimes cut out a flye exercise. Sometimes throw weighted dips in for chest machine if you liek them better. Sometimes switch DB bench for BB bench. Sometimes switch barbell incline Bench for DB incline bench. You get the idea. Its key to change your workouts frequently

[pitbull1978]

thanks all of this sounds good i was doing a lot of those suggestions and i wasn't get the out comes i want then i went to the one i am doing now. And was getting big gaines.Now i am not getting the outcomes i want so i must have hit a wall and need to incorparate a lot of ur idears back into my workout. Thanks for the suggestion we will see how it goes !

[max von]

remember to keep changing it up or it will get stale and like anything you will get bored

max von

[EDAWG146]

wedgylx, can you clarify that a little bit farther. I mean use numbers for the 60% of and 70% of. Yes I'm slow sometimes. O.k. say I can do 225 for 10 or 275 for six then what should I warm up with and how should I do your program?

[max von]

Ed

I basiclly stick with wedglyx chest routine my chestreacts better to heavy weights and lower reps

max von

[ghostwheel]

My warm up on bench press days is 2 minutes stretching out the chest by grabing a post with one arm slightly above head level leaning forward and slightly adjusting arm height till you feel the stretch. Do each pec twice for 30 sec. THen i bench the empty olympic bar about forty times, explosively at the end. Then do the stretch again. I don't feel i need to use lots of weight to warm up and get some blood and range of motion in the pecs. So after a 2min stretch; high rep bar only presses; another 2 minstretch, i just load up a bench, get mad and DESTROY IT!
:shock:

[EDAWG146]

I gonna try the 4 to 6 rep thing. I'm doing the math now. Will try tommorrow.

[EDAWG146]

oops, 6 to 8 reps.

[max von]

Edaw

good luck keep us posted on how it works for you

max von

[wedgylx]

I gonna try the 4 to 6 rep thing. I'm doing the math now. Will try tommorrow.

It doesnt have to be exact bro, thats just what I like to use. Pay close attention to the rep scheme I have there, as I feel certain exercises warrant different number of reps.

For example I view flyes as an exercise that is better when done for at least 6 reps, while I like to go REAL heavy on flat and incline bench for only 4-6 reps.

[EDAWG146]

I feel you. I just want to do it right. It seems no matter how I work my back, I get gains but with chest the gains aren't as good.

[EDAWG146]

This is how I usually do chest. I'll warm up 2x at 135. then i'll go 185 for 10 then 225 for 10 then 275 for whatever i get, then i'll drop down 185 for 10 then 135 till failure.(flat bench) On incline i'll do 135, 185 for 10 225 for 8 245 for 4 then drop and do 185 for 10 and 135 to failure. On occassion i'll go up on flat. I've never gone higher than 245 on incline.

[max von]

edawg

that look pretty good thats a good amount of weight that you are moving keep it up

max von

[EDAWG146]

thanks, I'm my worst critic. I don't think i'm doing good enough. you know most of time I work out by myself ... but when I work out with someone my effort is like 75% better. I mean I can curl 50pd dumbells but if I was to have a partner I'd probably get up to 60's real quick. I never do arms with someone. Just ventin', please forgive me.

[max von]

its always great to have aa partner pushing you and challenging you to push harder

max von

[Zeus]

I'd have to agree with a chest routine similar to the one Wedglyx reco's. Here is a chest routine that has reaped excellent results. I use a very controlled cadence on all exercises to prevent injury and stress the fibers to the max.

Cable Crossovers 1X10 (for warm-up)
STRICT BB Bench Press 1X4-6
Incline Barbell Press 1X4-6 (I don't have access to heavier than 100lb D-bells otherwise I would use them for sure) :x
Weighted Dips 1X4-6
Flat D-Bell Flyes 1X4-6 (using the exact form as Arnold from Pumping Iron) :D
Fre-Motion Chest Machine 1X4-6 (a better version of a pec-dec)
Larry Scott Smith Machine Presses to the Neck 1X4-6
(do not try these unless you are familar with them!!!)