Thread: Thoughts on Chest Workout
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03-05-2002, 10:46 AM #1
Thoughts on Chest Workout
My bench max is at 350 now!! I weigh 198 and I'm 21 yrs old!
This is my current chest workout...Let me have your ideas:
Flat Bench Press
Set 1: 10 reps @ 260
Set 2: 8 reps @ 275
Set 3: 8 reps @ 275
Set 4: 6 reps @ 290
Set 5: 6 reps @ 290
Set 6: 4 reps @ 310
Inclined Bench
Set 1: 8 reps @ 185
Set 2: 6 reps @ 225
Set 3: 6 reps @ 225
Set 4: 4 reps @ 245
Flat Bench Dumbells
Set 1: 8 reps @ 100
Set 2: 8 reps @ 100
Set 3: 6 reps @ 100
Set 4: 4 reps @ 100
Decline Bench
Set 1: 8 reps @ 250
Set 2: 6 reps @ 285
Set 3: 6 reps @ 285
Set 4: 4 reps @ 300
I change weekly between Flat bench dumbells and inclined dumbells and between decline bench and cable cross-overs.
Inclined Dumbell (when I switch with Flat bench dumbell)
Set 1: 8 reps @ 85
Set 2: 6 reps @ 90
Set 3: 5 reps @ 95
set 4: 4 reps @ 100
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03-05-2002, 12:33 PM #2
That is A LOT of sets.. are you currently 'on' anything?
Hell if you keep improving, keep doing it. . .but that is about how much I do when I'm on.
Just for future reference (since this will be moved to the w/o forum as soon as I press SUBMIT REPLY), post this in the workout forum and you will likely get more answers.
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03-05-2002, 01:42 PM #3Associate Member
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My chest workout is pretty similar. i tried to do the fewer sets/reps thing for awhile but made very small gains. I don't bench as much as you, but I have a relatively large chest. I think it is mostly because I do wide grip bench sets, with the same declining reps that you are talking about. The only thing I would add to your workout is something very isolating like dumbell flies or cable flies. if I do everything else the same, and just leave off flies at the end of my workout, i can tell a big difference in how sore my chest is the next day. i would say that the flies are one of the biggest reasons i have a solid chest, although they dont seem to help with gains on the bench press much.
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03-05-2002, 02:42 PM #4
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