Chest

[think_money]

hi
i been working out for over a year now and i noticed alot of different on my body but i find it hard to tell on the upper and middel chest area. and when i work out chest i do the whole meal day i do a whole day of just chest. anyways if anyone knows a good work out let me know

cheers

[SVNFUEL]

What chest exercises do you do when you do chest? and how many times per week do you train your chest?

[Young Boss]

What chest exercises do you do when you do chest? and how many times per week do you train your chest?

This would be helpful for we can advise properly. Let us know.

[killer9012]

I dont want to jack his post but any recomendations of exercises and # of reps / sets to work towards a bigger more defined chest?

[Young Boss]

I dont want to jack his post but any recomendations of exercises and # of reps / sets to work towards a bigger more defined chest?

What's your current chest routine look like?

[killer9012]

well we try to vary it from time to time, but the main exercices would be the 3 benches, straight, incline, decline, crossover cables, etc. Just wondering what the best ones are to make er really pop out? :D haha

[Young Boss]

well we try to vary it from time to time, but the main exercices would be the 3 benches, straight, incline, decline, crossover cables, etc. Just wondering what the best ones are to make er really pop out? :D haha

Stick with the basic lifts (flat, incline) with dumbbells and barbells and add some peck deck or flyes to finish up.

[killer9012]

hehe, alright, but after a while your supposed to switch up the routine, can you think of a different good combo for chest?

[Young Boss]

hehe, alright, but after a while your supposed to switch up the routine, can you think of a different good combo for chest?

Switch the order of the exercises, reps or switch from dumbbells to barbells, etc.

[killer9012]

hehe aight sounds good! Its what weve been trying for a while, i was just wondering if anyone knew of some super exercice for chest, hehe, we do occasionaly learn new different and interesting ways to work the same muscles we usualy do.

[Young Boss]

hehe aight sounds good! Its what weve been trying for a while, i was just wondering if anyone knew of some super exercice for chest, hehe, we do occasionaly learn new different and interesting ways to work the same muscles we usualy do.

Can you share a chest routine (sets, reps, exercises) that you may do for we can review?

[killer9012]

Typical chest day would consist of
straight bench x 4 (10 8 4-6 1 (max))
Incline or decline bench (alternate every week) x 3 (10 8 6)
Cross cables x 3 (10 8 6)
incline or decline freeweights (alternate every week) x 3 (10 8 6)

We do bench incline or decline and then do freeweights of the other exercice we didnt do, so if we do incline bench we do decline free weights

[Young Boss]

Typical chest day would consist of
straight bench x 4 (10 8 4-6 1 (max))
Incline or decline bench (alternate every week) x 3 (10 8 6)
Cross cables x 3 (10 8 6)
incline or decline freeweights (alternate every week) x 3 (10 8 6)

We do bench incline or decline and then do freeweights of the other exercice we didnt do, so if we do incline bench we do decline free weights

Do you increase weight load on the sets? Do you try to push a heavier weight the following week or squeeze out an extra rep or two then what you did the previous week?

[killer9012]

yeah I usualy, for example straight bench will start with plate of 25, 40, 50 and my recent max was 65.

[Young Boss]

yeah I usualy, for example straight bench will start with plate of 25, 40, 50 and my recent max was 65.

You could try something basic for 4-6 weeks like this.

Incline Dumbbell Press - 3-4 sets, 10-12 reps
Flat Dumbbell Press - 3-4 sets, 10-12 reps
Peck Deck - 3 sets, 10-12 reps

Add a few warm up sets on the incline dumbbell press before starting your working sets.

Try to up weight on sets if possible.
Hit absolute failure on your last set of each exercise.

[killer9012]

hehe aight, we are proby due for a new routine. By failure you mean get to 6 and already be dead? haha

[Young Boss]

hehe aight, we are proby due for a new routine. By failure you mean get to 6 and already be dead? haha

By 6 I mean do that routine for 4-6 weeks. Hit absolute failure on the last set somewhere in between 10 and 12 repetitions.

[killer9012]

aight il try and adjust my weight to fall towards that

[killer9012]

I assum i know what your talking about, but just to be sure, by absolute failure you mean you just cant push it anymore where it just stops?

[think_money]

What chest exercises do you do when you do chest? and how many times per week do you train your chest?

i do all the chest exercises i even spend 2 hrs at the gym to just workout chest and i train chest once a week due to work and school

[Young Boss]

I assum i know what your talking about, but just to be sure, by absolute failure you mean you just cant push it anymore where it just stops?

A heavy enough weight where you can no longer complete another rep.

[Young Boss]

i do all the chest exercises i even spend 2 hrs at the gym to just workout chest and i train chest once a week due to work and school

Training chest once a week is fine but 2 hours seems long.

[think_money]

Training chest once a week is fine but 2 hours seems long.

well i try to do everythin at the gym got for chest lol

[Young Boss]

well i try to do everythin at the gym got for chest lol

Longer is not necessarily better. Shorter, intense training gets the job done.