what do u guys do for chest? - DFWstangs Forums
 
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post #1 of 24 (permalink) Old 12-28-2007, 08:58 PM Thread Starter
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what do u guys do for chest?

im not sure if these workouts are as effective as i think they are. i usually alternate rotate these routines:

wide grip bench press
wide grip incline bench press
wide grip decline bench press

medium grip bench press
medium grip incline bench press
medium grip decline bench press

dumbbell press
incline dumbbell press
decline dumbbell press

dumbbell flyes
incline dumbbell flyes
decline dumbbell flyes
cross cables

do you guys think i've been on the right track? if not let me know yes, i know im a newb. lets put that aside
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post #2 of 24 (permalink) Old 12-28-2007, 09:40 PM
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Cut the medium/wide grip bullshit, and go shoulder width. Too wide and poundage will suffer, too narrow and your tris take more of the lift.

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post #3 of 24 (permalink) Old 12-29-2007, 03:34 AM Thread Starter
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Quote:
Originally Posted by The Raven
Cut the medium/wide grip bullshit, and go shoulder width. Too wide and poundage will suffer, too narrow and your tris take more of the lift.
alright ill cut that out and just do shoulder length, what else would u recommend?
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post #4 of 24 (permalink) Old 12-29-2007, 08:50 AM
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I see you are in Irving, when/where do you lift. Since I graduated UTA looking for a gym/partner to lift with since I don't have the free Rec center anymore.
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post #5 of 24 (permalink) Old 12-29-2007, 09:18 AM
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flat barbell
incline dumbell
flys/chestpress or decline machine for my 3rd.

D.
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post #6 of 24 (permalink) Old 12-29-2007, 10:45 AM
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Yesterday i did...

Flatbench BB
Incline DB
PecDec
Cable Flys
Floor Presses
Superset on wide and Incline hammerstrength


I change it a little every workout though.

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post #7 of 24 (permalink) Old 12-29-2007, 10:52 AM
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flat bench 10 x 135, 6 x 185, 4 x 205, 8 x 135 with a 3 second pause on the chest
incline bench 10 x 115, 8 x 135, 6 x 155, 4 x 165 (LOL, shoulder hurts a ton on incline)
decline is same as flat minus the paused reps
push ups, 3 sets of 20
flat dumbell press 16 x 35s, 10 x 45s, fail with 55s (8 on monday)
incline dumbell press same as flat, only 6 on failure reps
dumbell flys same as flat, only 5 on failure reps

Quote:
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post #8 of 24 (permalink) Old 12-29-2007, 11:14 AM
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Flat dumbbell press:
85lb dumbbells for 2 sets of 10-15(warm up)
110lb dumbbells for 1 set of 10 (still warming up)
130lb dumbbells for 3 sets of 8-10

Icarian press:
3 sets of 10-12, 200lb stack plus 2 45lb plates strapped to the stack(Machine only has a 200lb stack)

Incline Icarian press
3 sets of 10, 400lb stack plus 2 45lb plates strapped to the stack(this machine is not true weight, obviously!)

Pec Deck
3-4 sets of 10, 200lb stack plus 45lb plate and 35lb plate strapped to the stack

Free-weight Flys
3 sets of 10 with 50-60lb dumbbells

Cable Cross-overs
3 sets of 10 with 120-140lb stack in each arm

Dips
3-4 sets of 10-12 with 45lbs strapped around my waist

I remember the good O days when I used to be able to dip with 120lbs around my waist.
The joys of getting old are definitely taking a toll on me and my body.

My routine could be improved though, but I train alone and honestly,
it sometimes limits me in my ability to go heavy and not be concerned about injuring myself.
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post #9 of 24 (permalink) Old 12-29-2007, 01:01 PM Thread Starter
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Quote:
Originally Posted by NaSSty Nate
I see you are in Irving, when/where do you lift. Since I graduated UTA looking for a gym/partner to lift with since I don't have the free Rec center anymore.
i lift at 24 hour fitness on story and sometimes at the one on 635 and mac, do you have a pass there? id lift with ya if ya go there, btw what color is your ss?
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post #10 of 24 (permalink) Old 12-29-2007, 01:10 PM Thread Starter
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Quote:
Originally Posted by GRAYHORSE
Yesterday i did...

Flatbench BB
Incline DB
PecDec
Cable Flys
Floor Presses
Superset on wide and Incline hammerstrength


I change it a little every workout though.
pecdec seems to be popular, i think im gonna add that more often into the rotation if my current one doesnt seem to bad...and on cable flyes, is there a certain level/angle you put them at?
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post #11 of 24 (permalink) Old 12-29-2007, 01:12 PM Thread Starter
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Quote:
Originally Posted by DON SVO
flat bench 10 x 135, 6 x 185, 4 x 205, 8 x 135 with a 3 second pause on the chest
incline bench 10 x 115, 8 x 135, 6 x 155, 4 x 165 (LOL, shoulder hurts a ton on incline)
decline is same as flat minus the paused reps
push ups, 3 sets of 20
flat dumbell press 16 x 35s, 10 x 45s, fail with 55s (8 on monday)
incline dumbell press same as flat, only 6 on failure reps
dumbell flys same as flat, only 5 on failure reps
dang, are you getting good results doing those type of sets? ive been doing just a set amount like 8 reps * 4 sets
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post #12 of 24 (permalink) Old 12-29-2007, 01:14 PM Thread Starter
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Quote:
Originally Posted by Stangin4Lyfe
Flat dumbbell press:
85lb dumbbells for 2 sets of 10-15(warm up)
110lb dumbbells for 1 set of 10 (still warming up)
130lb dumbbells for 3 sets of 8-10

Icarian press:
3 sets of 10-12, 200lb stack plus 2 45lb plates strapped to the stack(Machine only has a 200lb stack)

Incline Icarian press
3 sets of 10, 400lb stack plus 2 45lb plates strapped to the stack(this machine is not true weight, obviously!)

Pec Deck
3-4 sets of 10, 200lb stack plus 45lb plate and 35lb plate strapped to the stack

Free-weight Flys
3 sets of 10 with 50-60lb dumbbells

Cable Cross-overs
3 sets of 10 with 120-140lb stack in each arm

Dips
3-4 sets of 10-12 with 45lbs strapped around my waist

I remember the good O days when I used to be able to dip with 120lbs around my waist.
The joys of getting old are definitely taking a toll on me and my body.

My routine could be improved though, but I train alone and honestly,
it sometimes limits me in my ability to go heavy and not be concerned about injuring myself.
holy shit, i can barely do 65lb dumbbells did you add any cardio to your workout? ive been trying to put in some cardio because i wanna cut down but build at the same time. i know thats hard to do but im willing to put in the hard work. also what is the icarian press?
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post #13 of 24 (permalink) Old 12-29-2007, 01:21 PM
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Dumbbell bench press - 85lbs dumbbells, 3 sets of 10
Chest fly - 50lbs dumbbells 3 of 10
Incline - 55-60lbs dumbbells 3 of 10

Then I do some other arm workouts

Tuesday:
Whatever that bigass tower with the handles on both sides. I do a standing decline bench motion 3 sets, 80,90,100lbs of 10 reps

Then I do a punching motion with the same machine. Three sets each arm. Also 10 reps at 80, then 90, then 100lbs.

Same thing with a chest fly motion. My chest is always sore as hell on tuesday-thursday. Unfortunately, thanks to genetics, my chest doesn't get very big.
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post #14 of 24 (permalink) Old 12-29-2007, 02:28 PM
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Quote:
Originally Posted by danthelion
pecdec seems to be popular, i think im gonna add that more often into the rotation if my current one doesnt seem to bad...and on cable flyes, is there a certain level/angle you put them at?

On the cables sometimes i have the setting at the top and sometimes i come up from the bottom. Both standing. Form is the key for this one really. I make sure my chest is out and im squizing with my pecs as i bring the weight accross. Most people do this excercise using all arms. Same on the pecdec....

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post #15 of 24 (permalink) Old 12-29-2007, 02:46 PM
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try negatives with a spotter of coarse
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post #16 of 24 (permalink) Old 12-29-2007, 04:26 PM Thread Starter
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Quote:
Originally Posted by poopnut2
Mondays
Dumbbell bench press - 85lbs dumbbells, 3 sets of 10
Chest fly - 50lbs dumbbells 3 of 10
Incline - 55-60lbs dumbbells 3 of 10

Then I do some other arm workouts

Tuesday:
Whatever that bigass tower with the handles on both sides. I do a standing decline bench motion 3 sets, 80,90,100lbs of 10 reps

Then I do a punching motion with the same machine. Three sets each arm. Also 10 reps at 80, then 90, then 100lbs.

Same thing with a chest fly motion. My chest is always sore as hell on tuesday-thursday. Unfortunately, thanks to genetics, my chest doesn't get very big.
i guess i would need to up my weights a bit and i feel ya on genetics. i think i just gotta keep trying maybe after this year it'll pay off 8-)
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post #17 of 24 (permalink) Old 12-29-2007, 04:28 PM Thread Starter
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Quote:
Originally Posted by GRAYHORSE
On the cables sometimes i have the setting at the top and sometimes i come up from the bottom. Both standing. Form is the key for this one really. I make sure my chest is out and im squizing with my pecs as i bring the weight accross. Most people do this excercise using all arms. Same on the pecdec....
what kind of stance with your legs do u take? ill make sure that im feeling it next time, do you lock your arms a point to do it? or is it slightly bent? sorry for all the questions, just gotta get it right so i dont go on doing it wrong for a few months
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post #18 of 24 (permalink) Old 12-29-2007, 05:45 PM
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Quote:
Originally Posted by danthelion
dang, are you getting good results doing those type of sets? ive been doing just a set amount like 8 reps * 4 sets
I love doing drop sets, I usually do drop sets with back and biceps... with chest i do 3 sets on dumbells, dropping reps and increasing weights. I only do failure sets with a spotter, I have no desire to drop a 55 lb weight on my head. I have been getting pretty good results, I am putting more emphasis on the flys right now to help develop more inner pec definition.

I could go higher in weight, but right now I am just focusing on clean form.

Quote:
Originally Posted by HarrisonBT
I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.

Last edited by DON SVO; 12-29-2007 at 05:50 PM.
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post #19 of 24 (permalink) Old 12-29-2007, 05:55 PM
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Flat bench - 3 sets of 10 with 125lbs, Incline bench - 3 sets of 10 with 95lbs, Dumbell flys - 3 sets of 10 with 35lbs. I'm strong and stuff.
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post #20 of 24 (permalink) Old 12-29-2007, 06:15 PM
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Quote:
Originally Posted by danthelion
what kind of stance with your legs do u take? ill make sure that im feeling it next time, do you lock your arms a point to do it? or is it slightly bent? sorry for all the questions, just gotta get it right so i dont go on doing it wrong for a few months

Usually one leg in front of the other. Arms slightly bent. If you're not feeling it let me know and i'll make a video to help you.

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post #21 of 24 (permalink) Old 12-30-2007, 12:07 AM
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you can try pullovers bodybuilders of yesteryear did that with really heavy weight to break their sternum so their chest would stick out more

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post #22 of 24 (permalink) Old 12-30-2007, 12:15 AM
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post #23 of 24 (permalink) Old 12-30-2007, 10:46 AM
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Quote:
Originally Posted by danthelion
i lift at 24 hour fitness on story and sometimes at the one on 635 and mac, do you have a pass there? id lift with ya if ya go there, btw what color is your ss?
Red 35th SS.

I don't have a pass to any gym but am just trying to find someone to lift so I can get one somewhere.
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post #24 of 24 (permalink) Old 12-30-2007, 08:46 PM Thread Starter
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Quote:
Originally Posted by GRAYHORSE
Usually one leg in front of the other. Arms slightly bent. If you're not feeling it let me know and i'll make a video to help you.
alright, chest day is tomorrow, so if im not feelin it by wednesday ill definitely give you a hollar. thanks man
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