Chest workouts

[Tatersalad]

Give me some examples of good solid chest workouts if you all don't mind sharing. I do basic bench, incline bench, butterfly machine, dips. Not nearly as knowledgeable as some of you and would like to advance my workouts slowly. Thank you for your replies

 

[Mac11wildcat]

Here’s a staple push (chest and tri focus, currently doing almost no delt work) day for me:
1. 15 deg incline smith - 1x6-8, 1x10+
2. Seated Cable Flye - 1x10-12, 1x14+
3. Weighted Dips - 1x8-10, 1x12+
4. Cable Tri Ext - 1x10-12, 1x14+
5. Rear Delt Row - 1x10-12, 1x14+
6. Pec Dec SS VBar Pushdown - 3x12-15ea

how many sets you need per day will depend on weekly frequency (to achieve total weekly volume) and your training intensity.

pick exercises that fit you and are well braced. Track your progress over the weeks to ensure your reps or working weight is climbing. Don’t sacrifice execution for weight moved. Pick new movements periodically (every 4-6 weeks or when you stall).

 

[Tatersalad]

Brother I absolutely love the seated cable flies. First time with them

 

[Jestopherson]

Here’s a staple push (chest and tri focus, currently doing almost no delt work) day for me:
1. 15 deg incline smith - 1x6-8, 1x10+
2. Seated Cable Flye - 1x10-12, 1x14+
3. Weighted Dips - 1x8-10, 1x12+
4. Cable Tri Ext - 1x10-12, 1x14+
5. Rear Delt Row - 1x10-12, 1x14+
6. Pec Dec SS VBar Pushdown - 3x12-15ea

how many sets you need per day will depend on weekly frequency (to achieve total weekly volume) and your training intensity.

pick exercises that fit you and are well braced. Track your progress over the weeks to ensure your reps or working weight is climbing. Don’t sacrifice execution for weight moved. Pick new movements periodically (every 4-6 weeks or when you stall).

You don't find it hard to track progression swapping movements so frequently? Not contradicting as you clearly know you're shit. Just curious

 

[Mac11wildcat]

You don't find it hard to track progression swapping movements so frequently? Not contradicting as you clearly know you're shit. Just curious

4/6 weeks?? That’s 8-12 workouts to progress. I typically change them out less often, but a lot of people stall sooner than I do.

 

[Jestopherson]

4/6 weeks?? That’s 8-12 workouts to progress. I typically change them out less often, but a lot of people stall sooner than I do.

Very true. I hadn't taken that into consideration. I usually change my reps/sets before movements once I find one that clicks for the time being, but you're 100% right that you will stall out and stop seeing the desired results you were seeing from a new stimulus.

I normally do barbell bench and Dips for my main chest movements but swapped for mid rep dbell presses and Christ is my chest sore. No real change in volume either

 

[Soloshino]

I do flat barbell bench followed by incline DB bench. I do each for 3 sets to failure. Twice a week. Total of 12 sets/week. Just focusing on progressive overload. The gyms near me are all pretty basic so I don’t really have access to machines or cables.

 

[Heavy Iron]

After a partial tear in my pec idk if I ever care to flat barbell bench again. I've been loving throwing a 25lb plate under a bench and doing a very slight decline DB press like John Meadows talks about. It just hits different

 

[MFAAS]

Squats, rows, curls, pullups, calf raises, running, skiing, skydiving, doing as many cartwheels in a row as you possibly can. All really gonna build a huge chest. I have also heard that lifting the TV remote and changing the channel repeatedly can really build those hard-to-reach upper-inner pecs!!!

Anyway, just do what @Mac11wildcat said. Your chest will grow. Be patient and eat a lot.

 

[may2021]

Here’s a staple push (chest and tri focus, currently doing almost no delt work) day for me:
1. 15 deg incline smith - 1x6-8, 1x10+
2. Seated Cable Flye - 1x10-12, 1x14+
3. Weighted Dips - 1x8-10, 1x12+
4. Cable Tri Ext - 1x10-12, 1x14+
5. Rear Delt Row - 1x10-12, 1x14+
6. Pec Dec SS VBar Pushdown - 3x12-15ea

how many sets you need per day will depend on weekly frequency (to achieve total weekly volume) and your training intensity.

pick exercises that fit you and are well braced. Track your progress over the weeks to ensure your reps or working weight is climbing. Don’t sacrifice execution for weight moved. Pick new movements periodically (every 4-6 weeks or when you stall).

What's the best few exercises to round out the outside pec without growing it too big? I used to power lift bench in my 20's and my chest grows really fast relative to shoulders and arms so I'm just looking to fill it out - not grow them per se. Thanks, bro.

 

[Heavy Iron]

What's the best few exercises to round out the outside pec without growing it too big? I used to power lift bench in my 20's and my chest grows really fast relative to shoulders and arms so I'm just looking to fill it out - not grow them per se. Thanks, bro.

This actually makes a little bit of a difference


View: https://youtu.be/A1QlflyzJ_U

 

[may2021]

This actually makes a little bit of a difference


View: https://youtu.be/A1QlflyzJ_U

Interesting. Thanks, bro

 

[may2021]

Interesting. Thanks, bro

Is that you in the video?

 

[Elistheman]

Please read Heavy Duty by Mike Mentzer.

 

[Heavy Iron]

Is that you in the video?

Haha hell no I wish I was Seth Feroce. Dudes a monster. He has some great videos though.

 

[may2021]

Haha hell no I wish I was Seth Feroce. Dudes a monster. He has some great videos though.

Your profile photo looks like him. Thanks bro

 

[Heavy Iron]

Your profile photo looks like him. Thanks bro

Lol I'll take that. Seth has a ridiculous chest. He also talks about in his videos his "Seth sets" which basically your last set with heavy weight rep as many as you can, say 12 reps, then cut the weight in half and double the reps, so 24. It's fuckin killer.

 

[Mac11wildcat]

What's the best few exercises to round out the outside pec without growing it too big? I used to power lift bench in my 20's and my chest grows really fast relative to shoulders and arms so I'm just looking to fill it out - not grow them per se. Thanks, bro.

Your pec, like any muscle, can only grow along the fiber. Pec fibers run from the point under your front delt/attached to humerus to your sternum and clavicle. That means we can only hope to grow, essentially, areas top to bottom, not inside to outside, along the path of the fibers.

Muscle fibers are like rubber bands. Put a rubber band between two fingers and stretch it; the tension is the same everywhere in the fiber unless you pin one part of it down (which we can’t do with muscle fiber).

So there is really no growing “outter chest.” I assume you’re referring to the area near your delt when you say outter, so if that areas lacking, build up with movements that target that level of fibers. Think any incline, really any angle at all all the way from 15 deg to just shy of 90. Find what works for you. Any movement that brings your arm/hand above the middle of your chest (and as a matter of fact in-line with the fibers you want to grow).

If you’re referring to the “lower outter” that’s a matter of doing the opposite, and targeting movements that align the path with the lower fibers.

photo attached for reference. This targeting of fibers is more biasing, in that you can’t truly shut off parts of your pec. Certain movements just generate more tension on certain fibers based on angle and execution.

 

[NLM36]

Here’s one I used to do. It was a chest/bicep day
Slight Incline Db press 10-12,15-20
Hammer decline press 5-9,10-12
Incline fly 2x15-20 (lower weight if needed to stay in rep range
Cable curl 6-9,10-12,15-20
Hammer curl 2x15-20
weighted abs 4x15-20
calves 4x15-20

All sets to failure on the last set add an intensifier (rest pause, drop set, assisted reps, etc just go balls out)

3 second negative, 2 second contraction, pause at the bottom on all working sets.

add weight or reps each week. If you stall 2 weeks in a row change the exercise.

my split was
Back /hamstrings
Day off
Shoulders/triceps
Legs (quad focus)
Day off
chest/biceps
Day off

I’d use 2 different rotations for each day.

 

[may2021]

Your pec, like any muscle, can only grow along the fiber. Pec fibers run from the point under your front delt/attached to humerus to your sternum and clavicle. That means we can only hope to grow, essentially, areas top to bottom, not inside to outside, along the path of the fibers.

Muscle fibers are like rubber bands. Put a rubber band between two fingers and stretch it; the tension is the same everywhere in the fiber unless you pin one part of it down (which we can’t do with muscle fiber).

So there is really no growing “outter chest.” I assume you’re referring to the area near your delt when you say outter, so if that areas lacking, build up with movements that target that level of fibers. Think any incline, really any angle at all all the way from 15 deg to just shy of 90. Find what works for you. Any movement that brings your arm/hand above the middle of your chest (and as a matter of fact in-line with the fibers you want to grow).

If you’re referring to the “lower outter” that’s a matter of doing the opposite, and targeting movements that align the path with the lower fibers.

photo attached for reference. This targeting of fibers is more biasing, in that you can’t truly shut off parts of your pec. Certain movements just generate more tension on certain fibers based on angle and execution.
View attachment 148900

Appreciate it, bro.