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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Training Discussion Board
 chest again
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| Author | Topic: chest again | ||
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Amateur Bodybuilder 
Posts: 79 |
k everyone says for making my chests apperance look better i should stick to inclines. so should i be doin say this bb incline press db incline press flat bench decline dips my lower chest is laggin so     | ||
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Amateur Bodybuilder
Posts: 57 |
That looks pretty good, My chest routine looks like this: (and in this order) Decline Flye's (Heavy) 3 sets I emphasize that the flye's are Heavy. I do them with my arms bent more than people usually do them. Flye's can be an enormous mass builder, If you've ever seen Dorian Yates: "blood and guts" I do them the same way he does. If Barbell presses work for you, keep doing them!! Decline fly's will definetly add to your lower chest.  | ||
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Amateur Bodybuilder
Posts: 166 |
If it is your lower chest lagging i would do more decline movements. ex: week 1 chest: week 2 chest: Something like that...that was just a shitty example. But remeber variety is the key. Oh ya...another thing...I read in a Robert Kennedy book that when doing flat bench if you want to put more of the stress on the lower chest lower the bar further down on your chest...like i lower the bar below my pecs when i bench. I don't know if it really works but I'm trying it. | ||
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Amateur Bodybuilder
Posts: 294 |
decline dumbell, reeeally heavy about 4-6 reps go as low as you can and feel your lower pec stretch and contract, explode up with all your might, squeeze at the top but dont touch the dumbells together, i find it is harder on my chest if i dont; that sould take care of your lower chest. i know how you feel my chest sucks too, its getting better because i prioritized it as my first workout of the week anf i dont train any other muscles but chest that day. my chest routine: 1- flat bench 4-6, 3sets 2- decline bench 4-6, 3sets/or weighted dips (depending on mood) i always do different exercises for every workout it keeps thing interesting and shocks the shit out of your muscles. patience is key, overtraning will only set you back more GOOD LUCK | ||
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Cool Novice 
Posts: 12 |
try this benchpresses [warmup] 1x5,1x7,1x9,1x11 do all reps with a 2second pause at the bottem allso you are working in a reverse pyramid style ,take every set to positive failure. dips 3x8 bent-arm decline cable flys 3x15-20 plug this in on your chest days and see if your lower chest doesnt improve. but remember when you are specializing on a bodypart you need to cut back on the rest of your workout to make this effective. in my opinion drug-free trainers should only do 20-25 sets per workout no matter what bodybuilding style you use and they should never workout more than 2days in a row. good luck with your training ------------------ | ||
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Cool Novice
Posts: 27 |
That's right... Although many say that overtraining is emphasized too much, I think that for an average non-juicin' bodybuilder it is very easy to overtrain, which is probably the easiest way to stop your progress. Make sure you're not workin' out more than 3-4 times a week, no more than 60-70 minutes at once, getting a lot of sleep, and also eating properly - You don't have to count each gram and kalorie if you're about adding mass, but you definitely need to eat smart. If the chest is what you feel needs most attention, prioritize it - put it into the beggining of the session, you can also try pre-exhaustion, focus on tempo (many people move too fast) and form. Try all and find out what works best for you. Stick to that for some time, then change your routine for couple weeks. Believe in your success. Mylo | ||
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Amateur Bodybuilder
Posts: 193 |
Bump,,, ------------------ |
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