Push Ups/Dips VS Bench Press

[Zuperman]

this is all I do,

Breakfast:
Dozen eggs, ground beef,

Lunch: Half chicken, beans,

Protein shake

Dinner: steak, beef, tuna, fish, Vegetables.

Protein shake

No carbs (bread, rice) at all, during the day…….just a potato before working out helps with energy levels.

Meals were often swapped, but never eat before sleep.

BCAA’s , coffee, (Egyptian/Turkish)
BCAA’s before and after workout, and at early morning wake up! Daily
Pulls up, chin ups, Push ups DAILY. One day regular ,one day do their negatives.

Always sip on protein drink From the time you feel the pump coming to the end of workout.
Exercises: Done with lightweight, where you can get 10-14 reps, light weight. 6-8 sets.
This was done Monday, Wednesday and Friday.
Its take 48 hrs for your muscles to heal, so why give them a week between workouts?

Shoulders:
7-8 sets side laterals reps 10-12
7-8 sets front laterals reps 10-12
7-8 miliatary press reps 8-10

Deadlifts

Barbell curl
21’s
Hammer curls
Dumbbell curls

 

[funkyfresh]

Give the hammer-strength machines a try...some of them a very good. In fact, a lot of bodybuilders swear by some of their machines.

I prefer a combination of db's and hammer-machines for chest. I like them much better than the barbell.
Dips are awesome (my favourite chest exercise in fact), but my gym doesn't have angled dipping bars so I tend to include dips as a tricep exercise now.
I find the straight dipping bars as oppossed to the angled bars are much harder for me to hit my chest with for some reason and also a little harder on the shoulders. My old gym used to have angled dipping bars which allowed me to adjust my arm spacing/body positioning much better.

As far as hammer-strength machines go....the horizontal flat bench press and seated wide grip bench press are both excellent machines if you have access to them

 

[jochensa]

being that everyone is different you kind of have to see what works for you. see what machines may cause "you" some injury. for me that is the hammer series. the fact that hammers put stress on only one angle of the joint makes me get pulls no matter what. dips tweak my shoulder so. which sets me back a few weeks. so i go with flat or incline free (switch from week to week) then cables and finish with pull overs or unilateral incline db. you will notice tho the big boys do free exercises ie cutler. but work around your injury, what works for you and switch it up from time to time. maybe try a pre exhaust workout as well....core lifts at the end is what that means to me btw.