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Lady Viking
Well-known member
Please share your chest workout, I need some change 
Share your chest workout
- Thread starter Lady Viking
- Start date
Hi L.V., I like to change my workouts but for right now I am doing:dips with bodywt,Pec Deck,inclines, flyes and then finish up with a strip set on the Pec Deck. At the very end I will try to get out as many push ups as possible which usually isn't very many! I try to pre exhaust my pecs using the Pec Deck. Hope this helps-Valerie
I'm not working out my chest right now. I have such low fat, that just hitting it with one exercise in that area has been enough for me to see pretty satisfactory results. But I do dips with my body weight only. I do it on the day I work my triceps. If you can't do your entire weight, the assisted machines definitely come in handy.
Lady Viking
Well-known member
spatts said:
I want them stronger.
I do bench press and incline bench press (moderating barbell and dumbbells every other week), pullover and pec deck.
3-4 sets,6-15 reps depending am I doing heavy or light.
Lady Viking
Well-known member
Only that kind that I can´t do movements in the machines, they feel uncomfortable.
JJFigure
New member
Yeah, if you want strength you should try a powerlifting workout. I trained as a powerlifter for awhile (I wanted to learn how to squat right and I love deads), and my coach would start out with sets of 6 on flat bench for 4 weeks, then drop to sets of 4 for 4 weeks, then drop to sets of 2 for 4 weeks, then cycle back up to sets of 6. He mainly had me do flat bench, and maybe a little assistance work - either dips or incline bench.
I gained a lot of strength on this type of workout - I've never come close to that strength since. Unfortunately, I don't have a spotter and that coach retired, so I quit pushing my limits on chest work.
I gained a lot of strength on this type of workout - I've never come close to that strength since. Unfortunately, I don't have a spotter and that coach retired, so I quit pushing my limits on chest work.
hardbdygrl
New member
DB Flat bench, DB Incline, Flat bench or Incline FLy's, Cable Flys. And Decline DB Flys and Presses...All are my Favorite! I love using DB's while doing chest b/c it lets mer get a Better stretch and i can really feel my chest squeezing together
mm i love it!! lol I love having the line down the middle of my chest.
mm i love it!! lol I love having the line down the middle of my chest.
I concentrate primarily on the upper pecs since my large chest completely obscures the middle and lower regions. Although I do flat benches the groove I stay in hits my upper pecs hard as evidenced by the DOMS at or near the sternum and increased beef up there.
Pec deck flyes and flat back free weight benches
4 sets to failure for for both exercises, 7-10 rep range, exactly 2 minutes between all exercises.
My 1RM is up 50% over the last 7 months. Rapid newbie gains, but still I appear to be doing something right.
Pec deck flyes and flat back free weight benches
4 sets to failure for for both exercises, 7-10 rep range, exactly 2 minutes between all exercises.
My 1RM is up 50% over the last 7 months. Rapid newbie gains, but still I appear to be doing something right.
slinky
New member
Flat bench, DB Incline, Dips. In a nutshell.
After June 28, this is going to change.
We're going to really begin to mix it up between flat, incline and decline. And start using the cambered bar for bench. And we're increasing volume. Fun stuff, indeed.
BTW: if you desire strength gains, I would not go above 10-12 reps. I very rarely go beyond 8-reps.
After June 28, this is going to change.
We're going to really begin to mix it up between flat, incline and decline. And start using the cambered bar for bench. And we're increasing volume. Fun stuff, indeed.
BTW: if you desire strength gains, I would not go above 10-12 reps. I very rarely go beyond 8-reps.
