Chest routine

[NYCbarbell]

Hey i'm an infantry soldier currently stationed in Iraq.... Like most people I start my split with chest. I'm 6'1 225lbs and can still run 2 miles under 13:00 minutes. I prefer to do cardio by walking on the tread mill for 45 minutes or so with the machine on a steep incline. Any way I'm going to list my current chest workout and and see if anyone has any good impute I'm rather advanced in lifting weights but I love taking advice. I feel if you aren't willing to learn or gain more knowledge on topics such as lifting dieting etc, I feel you shouldn't belong in this community. My main concern is I have really big arms but lacking a little bit in the chest area. My bench is up there but I feel there are ways to improve thickness in my pecs. Thanks for your help guys. Here is my routine.

Incline Bench press x 4 sets
Flat Bench x 4 sets
Dumbbell Fly's x 3 sets
Dumbbell Pullovers x 3 sets
Dips (weighted) x 3 sets

I would prefer to take out weighted dips and replace them but our cable machines are broken so I can't do any cable crossovers which I enjoy doing. I guess I have to deal with that BS I'm in iraq so I have to work with what I have. If anybody has any advice on chest routines or workouts i'm all ears. I love to gain knowledge about bodybuilding it is a major passion of mine. Thanks again

 

[TrainHard]

If your arms a bigger, then you may be using to much tricep when doing the pushing motions.

I solved that problem by spacing my hands out farther on the bench, and focused more concentraion on the muscle being trained, slow and concentated, rather than just moving the weight.

Otherwise your routine is good, I wouldn't change much. Keep up the good work.

 

[NYCbarbell]

Ya I agree man I have tried a couple different ways to grip the bar and to space them out and bring them in.... I feel I hit the pecs when I do what you said space my hands out... I'm still pissed about not having cable crossovers nothing pumps the blood to my pecs more.... Alright bro keep up the good work.

 

[TrainHard]

You want a good pump, do negatives. Flat bench, pick a decent weight, nothing to crazy, and bring it down real slow, then have someone help you on the way up. Do as many as you can for 2 sets.

 

[stepUPdawg]

my issue is when I work my chest, my arm seem to always get a better work out.
The pump I get to my arms from bench is really noticable,.
I have not found a way to get a good pump to my chest.
All other muscles I feel get a tough work out and a good pump.

 

[TheHeman]

I got this from Jay Cutler. Stretch and then build.

He says he does a fly movement before doing a press movement.
I've been doing this for an over a year and my chest has gotten wider and his grown fuller. And the sad thing about it is my weights for pressing movements is light. Chest was never my strongest body part but it doesn't look like it.

The point is trying doing flying movments before the pressing movements. That way you stretch out the muscle fibers and then pump them up from there.

 

[jmills]

I like that ^^^....stretching is a great idea,and something alot of guys ignore but would benefit from. I will add that I thik flat bench is the all time worst exercise you can do for chest developement. I know, i know...crazy, right? I think SOME guys are built to take advantage of flat bench, but they are rare. I think D bell presses are a way better movement. With bench press, your hands are locked and so your entire shoulder/tri tie ins are limited to a distinct plane of motion...its really hard to get your pecs fully involved. Try dumbell presses from the floor. Just lay down on the floor and press the dbells like you would if you were on a bench, but let the back of your arms rest on the floor at the bottom of each lift. Takes a little practice, and start kind of light because you will notice alot more involvement from your rotators from stabilising the weights...at least til they catch up. IMO ANY Dbell press is better than ANY bench press for thickness and strength.

 

[Thickneck]

Always pinch your shoulder blades together and leave them that way when pressing . It will give you a better stretch and contraction . Flex at the top of each rep . Make the rep always harder rather than easier . Grip wider to take the triceps out of it . Locking out is all triceps .

 

[rifyraina]

Your chest muscles are a large part of your upper body. To achieve maximum results, your chest workout routine should include at least one compound exercise followed as well as a more concentrated exercise.
Run or cycle for 10 minutes
Flat Bench Press - 3 sets of between 6 and 10 reps
Incline Bench Press - 3 sets of between 6 and 10 reps
Parallel Bar Dips - 3 sets of between 6 and 10 reps

yoga pants

 

[Bridger]

Your chest muscles are a large part of your upper body. To achieve maximum results, your chest workout routine should include at least one compound exercise followed as well as a more concentrated exercise.
Run or cycle for 10 minutes
Flat Bench Press - 3 sets of between 6 and 10 reps
Incline Bench Press - 3 sets of between 6 and 10 reps
Parallel Bar Dips - 3 sets of between 6 and 10 reps

yoga pants

Damn, what a novel routine you have enlightened us with.

 

[Reinheart]

You can hit your chest twice a week (once is just fine as well) and use cables or flyes to pre-exhaust your chest. Granted you won't be able to lift the same amount of weight you used to, but there will be minimal tricep involvement.

Very heavy barbell presses is what work really good for me but that's me. Prioritize your upper pecs and your flat bench presses (barbell or dumbell) and focus on that. Presses and flyes. Add a few sets of dips and you're good to go.

 

[bigrobbie]

You can hit your chest twice a week (once is just fine as well) and use cables or flyes to pre-exhaust your chest. Granted you won't be able to lift the same amount of weight you used to, but there will be minimal tricep involvement.

Very heavy barbell presses is what work really good for me but that's me. Prioritize your upper pecs and your flat bench presses (barbell or dumbell) and focus on that. Presses and flyes. Add a few sets of dips and you're good to go.

Do you think that (if you must train alone, for example..) "Drop sets" are or can be just as good (result in similar results) as "Forced reps" with a spotter?

 

[Reinheart]

Do you think that (if you must train alone, for example..) "Drop sets" are or can be just as good (result in similar results) as "Forced reps" with a spotter?

Depends bro. As you said, if i train alone i prefer drop sets or (depending on the exceresice) do the 21 system which works wonders for me. Granted i'll have use 50%-60% less weight than i usually do but it burns the fuck out of me.

When i train with my parthner i prefer forced reps. That's what gives me growth most out of all training techniques.

I am pretty much an old fashioned guy regarding training. I haven't tried routines like Doggcrap and so on.

I like to stick to basics like high volume workouts or the 5x5.

 

[Sorensenp]

Make sure you have the right equipment for the workouts - a good pair of gloves that will protect your hands.

 

[MAYO]

Make sure you have the right equipment for the workouts - a good pair of gloves that will protect your hands.

Gloves? [)] Don't forget your helmet too Rein [)]

 

[Reinheart]

Gloves? [)] Don't forget your helmet too Rein [)]

LOLMAO!!!!!! [)]

 

[repira01]

Most people have a weak upper chest so try throwing in some more incline movements. Here's my workout as of right now.

Incline Dumbbell Press-4sets 8reps(keep bench angle 45degrees or under to focus on chest and not front delt)
Flat Bench Dumbbell Press-4sets 8reps
Dips-4sets 10-12reps(lean foward to put more strain on lower chest and not tris)
Incline Dumbbell Flyes-4sets 10-12reps

 

[LifeEditing]

I got this from Jay Cutler. Stretch and then build.

He says he does a fly movement before doing a press movement.
I've been doing this for an over a year and my chest has gotten wider and his grown fuller. And the sad thing about it is my weights for pressing movements is light. Chest was never my strongest body part but it doesn't look like it.

The point is trying doing flying movments before the pressing movements. That way you stretch out the muscle fibers and then pump them up from there.

Agreed. I don't believe you have to lift heavy to make great gains and "look strong". I think its much more about slow, methodical movements, and concentrating on the muscle at hand. I like to combine isometrics with my lifting, which is what I think some people call the mind-muscle-connection, i.e. I purposely tense the muscle during the lift, squeeze it extra hard at the peak, and tense it again as the weight comes down. I go in 3-1-3 timing, which for some is way too slow, but for me it works amazingly well.

Again, not about the weight, but form/discipline in movement, and concentration on the muscle. I believe this works as well as it does because this forces (perhaps) more of a strain on a very specific muscle or group than haphazzardly pushing around much heavier weights, which tend to then require the assistance of many other muscles/groups, actually relieving tension/pressure from the muscle you're trying to break down and rebuild bigger.

Just my 2 c.




-LE

 

[Roger That]

"do the 21 system which works wonders for me. Granted i'll have use 50%-60% less weight than i usually do but it burns the fuck out of me."

Whats the 21 system?


dont forget gloves they are important ha ha

 

[BarbellBeast]

Agreed. I don't believe you have to lift heavy to make great gains and "look strong". I think its much more about slow, methodical movements, and concentrating on the muscle at hand. I like to combine isometrics with my lifting, which is what I think some people call the mind-muscle-connection, i.e. I purposely tense the muscle during the lift, squeeze it extra hard at the peak, and tense it again as the weight comes down. I go in 3-1-3 timing, which for some is way too slow, but for me it works amazingly well.

Again, not about the weight, but form/discipline in movement, and concentration on the muscle. I believe this works as well as it does because this forces (perhaps) more of a strain on a very specific muscle or group than haphazzardly pushing around much heavier weights, which tend to then require the assistance of many other muscles/groups, actually relieving tension/pressure from the muscle you're trying to break down and rebuild bigger.

Just my 2 c.




-LE

I roll with this method along with the stretch and fill technique on chest. Everything has it's place though, the important thing is to keep changing something every workout. Most workouts are very structured, light weight with emphasis on feeling the contraction, but every now and again I'll run around like a silver back gorilla throwing heavy weight and flinging poo around the gym.