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chest workout

mike27

By mike27
in Bodybuilding & aesthetics

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mike27 Senior member

mike27

Posted
Posted

my chest seems to be lagging, or im not too happy with it

rest of my body is coming along nicly, and getting stronger. but my chest seems to be the same.

anyone got some good chest workouts?

at the mo im doing 5x5

so flat bench 5x5

DB flys on incline bench

DB press on swiss ball

incline bench

cable flys on flat bench

maybe i need to get on the smith machine and really add some weight. i have no training partner/spotter. so cant go too heavy on some exerciers. any way around this?

as my 1rm for squat and deadlift is 140kg and that was over 4-5months ago. yet my bench is only 40-50kg

i weigh 78kg now and just under 6ft

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PeterDolan Veteran member

PeterDolan

Posted
Posted

DO NOT FLAT BENCH ON A SMITH MACHINE!!!!!!!

I think it's a case of too much volume. Try picking 3 exercises (Incline + Decline Bench and DB Flats) and fall between 8-10 each time, really going beyond failure by getting a spotter/training partner

But as Mrbig said, it may just be that body part that takes time

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Dr Squat Senior member

Dr Squat

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as my 1rm for squat and deadlift is 140kg and that was over 4-5months ago. yet my bench is only 40-50kg

i weigh 78kg now and just under 6ft

I think you have answered your own question bro. You aren't going to get a big chest with that weight. Get a TP and go hard and heavy. Some sort of BB bench and then 2-3 assistance movements. Stick with these for 3-4 weeks and master the technique before moving on. I like dips for beginners.

Also, train the arms, shoulders and upper back hard.

Keep working hard bro. :)

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mike27 Senior member

mike27

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yeah time for an overhall on the chest routine and go hard! :)

already doing weighted dips for tris on tues. so i could add the dips leaning forward i quess.

flat bench 4 sets of 8

incline bench 2 sets of 8

decline bench 3 sets of 8

DB flys 3x10

DB cross overs 3x10

somthing like that ?? nice and heavy

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Dr Squat Senior member

Dr Squat

Posted
Posted
yeah time for an overhall on the chest routine and go hard! :)

already doing weighted dips for tris on tues. so i could add the dips leaning forward i quess.

flat bench 4 sets of 8

incline bench 2 sets of 8

decline bench 3 sets of 8

DB flys 3x10

DB cross overs 3x10

somthing like that ?? nice and heavy

I think it's probably a bit too much bro. I would keep it simple.

Say:

Flat bench

Incline dumbell

Dips

I would then do triceps on the same day. Maybe some skull crushers and a cable pushdown or extensions.

Personally I would keep the reps at 6 and above on bench and look to get stronger each workout. I quite like a pyramid:

1x10, 1x8,1x6, 1x8, 1x10.

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Jigga Senior member

Jigga

Posted
Posted
yeah time for an overhall on the chest routine and go hard! :)

already doing weighted dips for tris on tues. so i could add the dips leaning forward i quess.

flat bench 4 sets of 8

incline bench 2 sets of 8

decline bench 3 sets of 8

DB flys 3x10

DB cross overs 3x10

somthing like that ?? nice and heavy

I think it's probably a bit too much bro. I would keep it simple.

Say:

Flat bench

Incline dumbell

Dips

Full of wisdom Dr.

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severe Senior member

severe

Posted
Posted

Flat bench

Incline dumbell

Dips

That's all I am doing for chest at the moment, and getting great results.

Weight heavy enough to only get 4 sets x6 reps out of bench, 3 sets x8 out of incline and just 3 sets of bodyweight till failure right now on dips. Was adding weight to it with a weight belt around waist with a chain, but was getting shoulder joint pain. better now without, and still only getting to 10 max for 1st set...

drinking more water through day has helped, too. (which is a no brainer, really)

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Dr Squat Senior member

Dr Squat

Posted
Posted
Full of wisdom Dr.

Lol. I don't pretend to know everything. But I try to surround myself with people who know more than me. Then it's all about helping each other.

Whats your bench up to now doc? I think you would know more than most!!

I ripped my pec 2 weeks ago on 220 kg bro. So don't listen to me! :oops:

In all seriousness, I am at the stage where I want to try and improve the quality of my chest. More inclines and stretching movements to fill in some of the gaps. A big bench doesn't necessarily mean a big chest.

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weener lad Senior member

weener lad

Posted
Posted

Not picking on you fella BUT

DO NOT FLAT BENCH ON A SMITH MACHINE!!!!!!!

HUH why ????? (no I don't do them but why)

A lot of people don't rate declines because it causes the lower pecs to grow too much ahead of the rest of your chest but in your case I think we'll be fine

Come on it is one muscle and if you have a good look a decline is actually the anatomically correct movement (wait for it here comes the haters :pfft: )

My suggestions for the workout:

DB Incline press

DB Decline Press

Bench press or Chest press (what ever you prefer)

Flys (decline/incline/flat, who cares just totally finish yourself)

Make sure you lift hard and heavy and crawl out of the gym after your workout and you will grow.

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Dr Squat Senior member

Dr Squat

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Come on it is one muscle and if you have a good look a decline is actually the anatomically correct movement (wait for it here comes the haters :pfft: )

Not a hater bro. I rate declines. Mainly because you can use more weight. But... what do you mean that it is the anatomically correct movement?

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Ronin Senior member

Ronin

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Posted
Come on it is one muscle and if you have a good look a decline is actually the anatomically correct movement (wait for it here comes the haters :pfft: )

Not a hater bro. I rate declines. Mainly because you can use more weight. But... what do you mean that it is the anatomically correct movement?

I may be off base here, but...I assume he's meaning that the role of the pec is to bring the arm forward and down, which is essentially what the decline does. Only, upside down :lol:

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jimjim83 Senior member

jimjim83

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Posted

Lol. I don't pretend to know everything. But I try to surround myself with people who know more than me. Then it's all about helping each other.

Whats your bench up to now doc? I think you would know more than most!!

I ripped my pec 2 weeks ago on 220 kg bro. So don't listen to me! :oops:

In all seriousness, I am at the stage where I want to try and improve the quality of my chest. More inclines and stretching movements to fill in some of the gaps. A big bench doesn't necessarily mean a big chest.

I saw a pic of the bruise, as far as badges of honour go that would have to be one of the best ive seen!! :grin:

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Mrbig Senior member

Mrbig

Posted
Posted

while the decline is probably the best to perform it is also the most dangerous as if you dont have a spotter there is a big chance you can drop the weight on your head instead of your chest

plus if you have blood pressure issues like alot of big guys do it raises your bp because of all the blood rushing to your head

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