Chest workout need help

[ajaygill]

i would really like to know wut kind of exercises work the bottom of your chest. i know decline bench would but i don't like the feeling i get in my head when i do it. any suggestions?

 

[automaticj5]

dips -- lean forward...

 

[mwm5]

all you need for chest is:

low incline
weighted dips
flat bench

do it with good form and contracting the muscle. i prefer d.b. lifts

 

[ajaygill]

what would be a good all around workout for your chest this is what my chest workout looks like right now, let me know if im overtraining:

3-4sets of bench press- this is where i start with light and work my way up to my one rep max
3sets of incline dumbells- 4-7 rep range
3sets of flat dumbell flys-4-7 rep range
3sets of flat dumbells 4-7 rep range
and maybe two or three more excersises that i really don't know the names of

so i was wondering this is what i'm doing right now, is this good enough to target the chest, right now im trying to get to 155-160 pounds by september or so, right now im at 145

 

[DaveTSI]

yes you are doing way to much imo especially if you are working up to your 1 rep max every time. not a good idea

this is what you need to do for "lower chest"
bench 5x5
db press flat or decline 3x8-12
weighted dips3x8-12

thats it brother

 

[DaveTSI]

only work up to your 1 rep max once every 3-4 weeks

 

[ajaygill]

it seems like your right, but why only once evey 3-4 weeks my 1 rep max
as been going up every week to my surprise, about 2.5 pounds a week which im pretty proud of, so imo when i see that ive gotten stronger it just gives me the extra motivation

 

[Blane]

it seems like your right, but why only once evey 3-4 weeks my 1 rep max
as been going up every week to my surprise, about 2.5 pounds a week which im pretty proud of, so imo when i see that ive gotten stronger it just gives me the extra motivation

The weekly poundage increase is great. consider weekly poundage increase with more reps. ex: 3 sets or 5 unassisted reps..

these numbers are for demonstative purposes only. And are your working sets. So warmups dont count.

Working sets unassisted of course:

Week 1: 3 sets of 5 reps for 250lbs.
week 2: 3 sets of 5 reps 255lbs.
Week 3 3 sets of 5 reps 260lbs....Each week you are moving up in weight.

When you get to the point where you are failing to do the 5 reps for the second or third set. Decrese by 5 lbs. when you can do all three sets at the target. Increase by 5 lbs the next workout.