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best for chest
- Thread starter vinnie
- Start date
T
The_Eviscerator
Guest
Genetics! Sorry to burst your bubble, but some people have thick chests and others don't. I was one of the lucky ones, but I go ripped off on bicep peaks. Oh well, that's life.
solidspine
New member
Vinnie
My arms and shoulders are - disproportionately
larger and stronger than any other body part, consequently it is really hard for me to isolate my chest.
I’m having mild success in this area, first I only do chest once a week and I go to failure, not more than 60-minutes top.
Sets that make a difference
Incline bench with barbell and/or dumbbells
Decline bench with barbell and or dumbbells
Chest flye machine for the final pump.
Close grip (hand on Hand) legs up push ups, I put one hand on top of the other and my feet on a fixed bench and do push-ups to failure
One week heavy the next week I go for the burn and pump.
Try the decline bench!
SOLIDSPINE
My arms and shoulders are - disproportionately
larger and stronger than any other body part, consequently it is really hard for me to isolate my chest.
I’m having mild success in this area, first I only do chest once a week and I go to failure, not more than 60-minutes top.
Sets that make a difference
Incline bench with barbell and/or dumbbells
Decline bench with barbell and or dumbbells
Chest flye machine for the final pump.
Close grip (hand on Hand) legs up push ups, I put one hand on top of the other and my feet on a fixed bench and do push-ups to failure
One week heavy the next week I go for the burn and pump.
Try the decline bench!
SOLIDSPINE
B
Big Johnson
Guest
I'VE MADE THE BEST IMROVEMENTS IN MASS AND STRENGTH DOING THIS:
ONCE A WEEK - 5 WARM UP SETS
1 - 1X20 - BAR
2 - 1X15 - 30% OF MAX
3 - 1X10 - 50% OF MAX
4 - 1X5 - 70% OF MAX
5 - 1X3 - 90% OF MAX
REST THREE MINUTES BETWEEN SETS
REST FOUR-FIVE MINUTES AFTER SET FIVE
3 WORK SETS
1 - 1X1-3 - MAX TO FAILURE
2 - 1X3-6 - 80% OF MAX TO FAIL
3 - 1X6-8 - 70% OF MAX TO FAIL
REST THREE MINUTES BETWEEN SETS
TRY AND GET MORE REPS ON YOUR WORK SETS AS YOU PROGRESS. WHEN YOU GET UP TP THREE REPS FOR YOUR MAX INCREASE THE WEIGHT.
YOUR NEXT EXCERSIZES SHOULD TOTAL NO MORE THAN 6 MORE SETS FOR 6-8 REPS EACH. I CHANGE MINE UP ALL THE TIME BUT MY BENCH IS ALWAYS THE FOUNDATION OF MY CHEST WORKOUT.
THIS IS A POWERLIFTING ROUTINE. WANT TO BENCH THREE TIMES YOUR BODY WEIGHT? WORK OUT LIKE A POWERLIFTER, BRO.
PEACE
ONCE A WEEK - 5 WARM UP SETS
1 - 1X20 - BAR
2 - 1X15 - 30% OF MAX
3 - 1X10 - 50% OF MAX
4 - 1X5 - 70% OF MAX
5 - 1X3 - 90% OF MAX
REST THREE MINUTES BETWEEN SETS
REST FOUR-FIVE MINUTES AFTER SET FIVE
3 WORK SETS
1 - 1X1-3 - MAX TO FAILURE
2 - 1X3-6 - 80% OF MAX TO FAIL
3 - 1X6-8 - 70% OF MAX TO FAIL
REST THREE MINUTES BETWEEN SETS
TRY AND GET MORE REPS ON YOUR WORK SETS AS YOU PROGRESS. WHEN YOU GET UP TP THREE REPS FOR YOUR MAX INCREASE THE WEIGHT.
YOUR NEXT EXCERSIZES SHOULD TOTAL NO MORE THAN 6 MORE SETS FOR 6-8 REPS EACH. I CHANGE MINE UP ALL THE TIME BUT MY BENCH IS ALWAYS THE FOUNDATION OF MY CHEST WORKOUT.
THIS IS A POWERLIFTING ROUTINE. WANT TO BENCH THREE TIMES YOUR BODY WEIGHT? WORK OUT LIKE A POWERLIFTER, BRO.
PEACE
My chest is stronger than ever now.I believe if your
only gonna do chest once a week you gotta do atleast
3 different power movements before you do any shaping movements.Heres my routine
Incline barbell-4 sets 1 warmup- x10, x8, x6,x6
dumbell flat press-4 sets x10,x8,x8,x6
Hammer incline-4 sets x10,x8,x8,x6
incline flys-4 sets x 10
Sometimes I do more than that.
only gonna do chest once a week you gotta do atleast
3 different power movements before you do any shaping movements.Heres my routine
Incline barbell-4 sets 1 warmup- x10, x8, x6,x6
dumbell flat press-4 sets x10,x8,x8,x6
Hammer incline-4 sets x10,x8,x8,x6
incline flys-4 sets x 10
Sometimes I do more than that.
DAMN!!!
you guys have all given me great ideas.
this is basically what i have been doing.
flat bench on cybex 4 sets x10 x8 x6 x6
incline on cybex 4 sets x10 x10 x8 x6
flat dumb bells 4 sets x10 x10 x10 x10
hammer strength incline 4 sets x10 x10 x8 x8
flies on machine 4 sets all of them x10
i guess i need to go heavier and less reps on some of these to get more mass.
you guys have all given me great ideas.
this is basically what i have been doing.
flat bench on cybex 4 sets x10 x8 x6 x6
incline on cybex 4 sets x10 x10 x8 x6
flat dumb bells 4 sets x10 x10 x10 x10
hammer strength incline 4 sets x10 x10 x8 x8
flies on machine 4 sets all of them x10
i guess i need to go heavier and less reps on some of these to get more mass.
