Share your chest workout

[Lady Viking]

Please share your chest workout, I need some change

 

[rez]

y dont u train chest spatts?

 

[valerie]

Hi L.V., I like to change my workouts but for right now I am doing:dips with bodywt,Pec Deck,inclines, flyes and then finish up with a strip set on the Pec Deck. At the very end I will try to get out as many push ups as possible which usually isn't very many! I try to pre exhaust my pecs using the Pec Deck. Hope this helps-Valerie

 

[KRS]

I'm not working out my chest right now. I have such low fat, that just hitting it with one exercise in that area has been enough for me to see pretty satisfactory results. But I do dips with my body weight only. I do it on the day I work my triceps. If you can't do your entire weight, the assisted machines definitely come in handy.

 

[Lady Viking]

What are you doing now? You want them to grow or get stronger or both?

I want them stronger.
I do bench press and incline bench press (moderating barbell and dumbbells every other week), pullover and pec deck.
3-4 sets,6-15 reps depending am I doing heavy or light.

 

[Lady Viking]

Only that kind that I can´t do movements in the machines, they feel uncomfortable.

 

[JJFigure]

Yeah, if you want strength you should try a powerlifting workout. I trained as a powerlifter for awhile (I wanted to learn how to squat right and I love deads), and my coach would start out with sets of 6 on flat bench for 4 weeks, then drop to sets of 4 for 4 weeks, then drop to sets of 2 for 4 weeks, then cycle back up to sets of 6. He mainly had me do flat bench, and maybe a little assistance work - either dips or incline bench.

I gained a lot of strength on this type of workout - I've never come close to that strength since. Unfortunately, I don't have a spotter and that coach retired, so I quit pushing my limits on chest work.

 

[hardbdygrl]

DB Flat bench, DB Incline, Flat bench or Incline FLy's, Cable Flys. And Decline DB Flys and Presses...All are my Favorite! I love using DB's while doing chest b/c it lets mer get a Better stretch and i can really feel my chest squeezing together mm i love it!! lol I love having the line down the middle of my chest.

 

[RottenWillow]

I concentrate primarily on the upper pecs since my large chest completely obscures the middle and lower regions. Although I do flat benches the groove I stay in hits my upper pecs hard as evidenced by the DOMS at or near the sternum and increased beef up there.


Pec deck flyes and flat back free weight benches
4 sets to failure for for both exercises, 7-10 rep range, exactly 2 minutes between all exercises.

My 1RM is up 50% over the last 7 months. Rapid newbie gains, but still I appear to be doing something right.

 

[slinky]

Flat bench, DB Incline, Dips. In a nutshell.

After June 28, this is going to change.

We're going to really begin to mix it up between flat, incline and decline. And start using the cambered bar for bench. And we're increasing volume. Fun stuff, indeed.

BTW: if you desire strength gains, I would not go above 10-12 reps. I very rarely go beyond 8-reps.

 

[BrickGirl]

Normal workout, not training for a bench meet:

Incline Straight Bar 4 sets 12,10,8,6 reps
Decline Hammer Machine 4 sets 12,10,8,6 reps
Pec Machine 4 sets 12,10,8,6 reps

Heavy Heavy Heavy

 

[MrMuscle the return]

Yeah if you want some strenght i suggest doing some heavy decline presses. those help alot.

 

[bigguns15]

I train for strength. For my chest day, I do flat (maybe more like a decline with my arch) BB, then flat db, then either decline bb or decline on the hammer strength machine. I follow a percentage based training cycle.

I also have another day for speed bench where I do 6 sets of 3 with the green bands. This is also percentage based.

Then I have a day for board presses and tris. I use a 2 board and move my hands in one hand width. I'll usually do half of the reps of whatever my regular bench workout was and the weight is based off a percentage. That is followed by weighted dips, overhead extensions and close grip decline.

 

[nikkita]

Twice per week...

DB Decline, DB Flat Bench, Machine press, Weighted dips.

I also do pushups at several different angles.

 

[wilson6]

Not including warm-ups for heavy day.

2 sets flat bench (rep/set scheme varies) sometimes pauses, speed sets (9 sets of 3 reps), etc.

1 set floor bench w/pauses

The rest in the 8 - 15 rep range and to failure, but only once every two weeks.

2 sets flat flyes or pec deck (drop sets)

2 sets either incline or decline DB presses.

1 set pull-overs

Light days are 3 sets of 3 exercises.

I keep it simple, get good results and am really sore after heavy days.

W6

 

[ArtsyChic]

What's a pull over? And is there a place where I can see what they look like?

Alicia

 

[spatts]

Artsychic, if you go to the training board, there's a sticky up top with exercise videos. At least 3 of those links show pull overs.

 

[vinylgroover]

Give Needsize's 5x5 a try........it's a good strength/size combo builder;

5x5 Incline bench (30 degrees)
2x8 Dips
2x8 Incline dumbell press

Cables, pec-decs, flyes etc. are a waste of time IMO.

 

[RottenWillow]

Looks like I picked a good thread to resurrect.

Speed sets appear to be characterized by comparatively high set volume and low reps. Got that part, but is each set to failure and what is the rest interval between sets?

 

[ArtsyChic]

Thanks Spatts..

I also need a change up..feel like my work outs are getting stagnant. I have intentions of keeping the bench, squat, deadlift big boys in there..but need some others exercises for a change.

Alicia

 

[bigguns15]

I train for strength. For my chest day, I do flat (maybe more like a decline with my arch) BB, then flat db, then either decline bb or decline on the hammer strength machine. I follow a percentage based training cycle.

I also have another day for speed bench where I do 6 sets of 3 with the green bands. This is also percentage based.

Then I have a day for board presses and tris. I use a 2 board and move my hands in one hand width. I'll usually do half of the reps of whatever my regular bench workout was and the weight is based off a percentage. That is followed by weighted dips, overhead extensions and close grip decline.

I just put up my complete training cycle on my website. It has all the percentages that I use for each of the above days.