Pecs

[caboom]

Hay guys,
At the moment I do for my pecs
# Machine press
#Incline dumbell flyes
#Incline barbell press
#Decline barbell press
#Pec dek flyes.
I want my pecs to explode. Do any of you have any good pec workouts that give good results.

 

[PoyeBoy]

Thats seems a bit much, but how many sets and reps do you do, negatives, rep til failure? need more info. My chest work out as follows:

13-15 pushups every other day, that is all, believe me it will get you cut up, and it will dry out your pecs and make them less watery.


This thread should be in training section.

 

[Greek Freak]

Try and stick with more free weight, couple machines at the end. Dont do more than 12-14 sets for chest if your doing it alone, if there is another bodypart that day then just do 10 sets. There are tons of routines posted on the training board..do a search.

 

[PoyeBoy]

yupyup do a search, or just go directly to the training board. dont take what I told you earlier seriously either. lurk around a bit and read a lot. thats what I did.

 

[caboom]

Thanks guys,
I do the incline and decline barbell, 4 reps at 10reps, lats one to failure.
The incline dumbell I do 3 reps at 8sets, last to failure. And the machine flyes I do 3 reps at 10sets, last set to failure. Inbetween every set I do 12 standing pushups to keep the blood flowing.

 

[Thaibox]

Like Greek said, ditch the fucking machines and bring the weight.

 

[danielson]

moving to training

 

[AMBB4L]

Do a search for "needsize"'s 5x5 program. It works really well to pack on mass and not let you wander from machine to machine killing your progress...

 

[Legion Kreinak]

Poye, were you joking when you said that pushups cut your chest? =P

 

[PoyeBoy]

Poye, were you joking when you said that pushups cut your chest? =P

Of course, they can help, but look what else I put after that.

 

[louden_swain]

Here is my current chest routine:

Incline Barbell Presses - 4 sets x 6-10 reps
Parallel Dips - 3 sets x 6-10 reps
Flat Bench Dumbbell Flyes - 2 sets x 8-10 reps

This is a great routine!

 

[Vortexx]

current routine, chest twice a week, using mainly some restpause sets (meaning extending the set by reacking the weight and extend the set with reps to falure after just 15 seconds of rest, this counts as one set).

Session 1:

FLAT BENCHPRESS 3 sets:
set 1: 8 reps RESTPAUSE
set 2: 6-4-4-4 reps triple drop set
set 3: 12 reps (burnout set) RESTPAUSE

HIGH INCLINE (35-45 degrees) DUMBELL PRESS 3 sets
set 1: 8 reps RESTPAUSE
set 2: 6-4-4-4 reps triple drop set
set 3: 12 reps (burnout set) RESTPAUSE

LOW INCLINE DUMBELL FLYES (20-30 degrees) SUPERSETTED WITH WIDE DIPS TO FAILURE
superset 1: 10 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 2: 8 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 3: 14 reps flyes + RESTPAUSE + DIPS + RESTPAUSE

CABLE CROSS SUPERSETTED WITH WIDE DIPS TO FAILURE
superset 1: 10 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 2: 8 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 3: 14 reps flyes + RESTPAUSE + DIPS + RESTPAUSE


session 2:

INCLINE BENCHPRESS 3 sets:
set 1: 8 reps RESTPAUSE
set 2: 6-4-4-4 reps triple drop set
set 3: 12 reps (burnout set) RESTPAUSE

LOW INCLINE (20-30 degrees) DUMBELL PRESS 3 sets
set 1: 8 reps RESTPAUSE
set 2: 6-4-4-4 reps triple drop set
set 3: 12 reps (burnout set) RESTPAUSE

LOW INCLINE DUMBELL FLYES (20-30 degrees) SUPERSETTED WITH WIDE DIPS TO FAILURE
superset 1: 10 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 2: 8 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 3: 14 reps flyes + RESTPAUSE + DIPS + RESTPAUSE

CABLE CROSS SUPERSETTED WITH WIDE DIPS TO FAILURE
superset 1: 10 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 2: 8 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 3: 14 reps flyes + RESTPAUSE + DIPS + RESTPAUSE


I think that you will really appreciate the "primer" effect of supersetting dips with flyes, cable curls or peckdecks

 

[Frackal]

Thats one pussy ass workout caboom....fucking machine presses first lol...no concept of proper training....oh well, you're in the right place

 

[caboom]

Frackal,
Whats so pussy bout it. If thats the case how bout giving me some suggestions.

 

[Lord_Suston]

Incline 4 sets increasing weight with each set 15, 10, 8, 6 last two sets are done to failure...
Flat 3 sets for 8-10 usuay all are done to failure...
Cable flyes or dips 3 sets all done to failure....

 

[louden_swain]

I think you can get a great chest workout using no more than nine sets. If you use higher sets in your chest workout, you are obviously not training hard enough. Stick with the basics and train to the maximum of your ability.