September- Viscous assault on my upper pecs month

[Yarg!]

Upper pecs are lagging, therefore:

1 warmup set of 10 reps
4x8incline barbell bench, shoulders tucked, lock out reps
2x10 flat bench dumbell
2x8 dips
2x8 incline flies (maybe..)
Twice a week, 3 days in between
Lets see what happens in a couple of weeks.
Any thoughts?

 

[WalkingBeast]

Nice! Id say do all incline barbell and dumbell work for them uppers! Hilarious fucking title by the way! haha

 

[thebrute]

Nice! Id say do all incline barbell and dumbell work for them uppers! Hilarious fucking title by the way! haha

the fuckin assualt must begin brotha!!! do that shit!! tb

 

[Lord_Suston]

add some pause presses and see what happens

 

[PolishHammer1977]

you WILL grow

 

[Backlash]

YES! I will be doing almost the same exact things for my 5x5 chest day.

 

[Yarg!]

Thanks for the comments guys. WalkingBeast, judging by your avatar- you are one scary mofo. Lord_Suston, can you explain to me what pause presses are please? Sorry, I am still abit of a newbie. Thanks again guys.

 

[Lord_Suston]

Thanks for the comments guys. WalkingBeast, judging by your avatar- you are one scary mofo. Lord_Suston, can you explain to me what pause presses are please? Sorry, I am still abit of a newbie. Thanks again guys.

basically it is an alterred bench press, whether incline, decline or flat. Take the bar and lower it to you chest and let it rest for 1-2 sec while relaxing your hand and chest, so when you raise the bar your chest needs to fully flex from a stretched position and explode up since their is no stretch reflex. It sucks but man does it strengthen up the bottom of one's lift

 

[MsBeverlyHills]

I dont recommend you hit chest twice a wk.

 

[Yarg!]

Why is that Miss? Are there any dangers to benching twice a week? Any knowledge you can share will be most appreciated.

 

[WalkingBeast]

ThanX for the Karma Yarg! And also the scary mofo compliment is always appreciated! I shouldve been more specific with saying Ive only missed a week in 9 years. There have been weeks I only made it to the gym twice, but that was short lived. The longest Ive gone between any two workouts has been a week though. Was EXTREMELY ill at the time and in Ny on vacation with no lifting facilities. When I was 16. I think benching twice a week can be real good. Ive done it. If you must train the same chest movement twice a week for whatever reason, be sure to give your chest atleast 3 days rest between. What I was doing ,that worked well was having an entire workout for flat benching, and another for incline benching (upper chest) I tried to spread the routines about 3 days apart. It allowed me to strengthen both movements, and gain some good fullness in the chest. Hope that helps!