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Thread: upper chest
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04-06-2005, 04:10 PM #1
upper chest
ok im trying to build my upper chest and have narrowed it down to 2 routines but can't decided and i would only like one superior to start off with until i max it out so here's the 2...
1st:
incline bench
incline db press
vertical hammer strength
2nd:
incline bench
flat dumbell press
incline hammer strength
*all exercises are 3 sets of 4-6 reps! so what do you guys think??
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04-06-2005, 04:17 PM #2Member
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Both are absolutly terrible IMO. If I had to pick one, I'd say the 2nd, at least you hit up some form of flat bench. What about flies? And also 9 sets for chest is too little. I know some people disagree with that, but chest is a huge muscle, i feel like you have to get at least 15 sets to work it to its full potential without overtraining.
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04-06-2005, 04:40 PM #3AR Hall of Fame
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If you do one incline movement, you don't need another one as that is just repetition.
~SC~
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04-06-2005, 04:41 PM #4Originally Posted by SwoleCat
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04-06-2005, 04:46 PM #5AR Hall of Fame
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I'd do flat bench d-bells as heavy as you can first, that will blast your entire chest top to bottom, and the range of motion with d-bells is far better than that of barbells. You also have to use all of the stabilizer muscles! (use a 6-8 rep range here)
Next, I'd do 4 sets or so of pre-exhaust incline presses. Pre-exhaust your pecs w/flies or cable crossovers, then IMMEDIATELY run over to the incline bench using d-bells again, or incline hammer strength works good for this, and complete one set there (8-10 reps is good) Do these super-sets 4 times for that upper chest, after you do 4 sets of heavy flat presses first.
Don't neglect the pwo meals either or your diet at all for that matter, or it won't matter what you do in the gym.
~SC~
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04-06-2005, 04:50 PM #6Originally Posted by SwoleCat
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04-06-2005, 04:52 PM #7Originally Posted by SwoleCat
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04-06-2005, 06:51 PM #8Originally Posted by SwoleCat
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04-06-2005, 06:58 PM #9
what about something like this,because im not too crazy about supersets...
inlcine bench
flat dumbell press
incline dumbell flyes
cables
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04-06-2005, 07:03 PM #10
Hey swolecat, Ive actually been looking for a better chest routine to cutup my chest, not really concerned or care about strength(flat bench n strength exercises) , is the superset the best way to cut it up?
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04-07-2005, 08:23 AM #11AR Hall of Fame
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Originally Posted by HOLLYWOOD
I'm not crazy about squats either myself, or deads, but I do them because I know they will work.
Do as you wish.
~SC~
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04-07-2005, 08:53 AM #12Originally Posted by SwoleCat
very good point! ill take your advice! thanks swole!
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