Anabolics
Search More Than 6,000,000 Posts
Results 1 to 26 of 26
  1. #1
    dane26's Avatar
    dane26 is offline Retired Moderator
    Join Date
    Aug 2001
    Location
    Zoo-York
    Posts
    2,532

    new chest workout

    i just searched the old posts to try to find a new chest workout but didn't find anything. didn't we have a thread with chest workouts? anyway, looking for some new exercises. what do you guys do. i usually do

    incline barbell press 3x 8-10
    flat dumbell or barbell 3x 8-10
    hammer strength incline press 3x 8-10
    low inlcline dumbell flye 3x 8-10
    cable flyes 3x 8-10

  2. #2
    Pete235's Avatar
    Pete235 is offline Retired Moderator
    Join Date
    Aug 2001
    Location
    Canada
    Posts
    6,289
    Dane...looks very similar to mine.

    Incline dumbell press 4 sets 6-8 reps
    Hammer strength bench press 4 sets 6-8 reps
    Hammer strength decline 4 sets 6-8 reps
    Low incline dumbell flies 3 sets 6-8 reps

  3. #3
    primodonna is offline Female Member
    Join Date
    Nov 2001
    Posts
    3,149
    Just do a bunch of push-ups. You'll be fine

  4. #4
    Pete235's Avatar
    Pete235 is offline Retired Moderator
    Join Date
    Aug 2001
    Location
    Canada
    Posts
    6,289
    Originally posted by primodonna
    Just do a bunch of push-ups. You'll be fine
    Push ups alone won't cut it. You have to do a cycle of "Cybergenics" in order for magic to happen. Sorry Dane we're getting off topic again.

  5. #5
    primodonna is offline Female Member
    Join Date
    Nov 2001
    Posts
    3,149
    My fault. Mine's pretty much the same as well.

    DB incline presses
    DB flat bench (can't do any bb presses b/c i have a fuq'd up shoulder)
    Incline DB flye
    Cable flyes
    HS decline every other week

    All 3 x 6-8 with the occasional drop-set thrown in there

    While we're on the subject, is it fly or flye...flyes or flies?

  6. #6
    elkins31's Avatar
    elkins31 is offline Junior Member
    Join Date
    Aug 2001
    Location
    irvine
    Posts
    54
    Dane,

    I go:

    4 sets Smith machine Incline all 10-12x
    4 sets Smith machine Flat all 10-12X
    4 Sets Reg bench All 10-12x
    4 cables also 10-12x.

    Every other week i sub in some decline.

    This is a bitch but it works. THe high reps make you work for it and the simth machine gives you perfect form. Also rotate wide grip one week and the next go close grip to work inner and outer pecks.

  7. #7
    dane26's Avatar
    dane26 is offline Retired Moderator
    Join Date
    Aug 2001
    Location
    Zoo-York
    Posts
    2,532
    all great ideas. i'll try some of those out. thanks for responses

  8. #8
    Full Intensity's Avatar
    Full Intensity is offline Anabolic Member
    Join Date
    Aug 2001
    Location
    Toronto, Canada
    Posts
    3,281
    How bout decline bench?

    I do:
    Flat barbell/dumbell press 3 X 8-10
    Incline dumbell
    Flat dumbell flys
    Decline press
    Dumbell flys on the machine
    and a final set of flat bench till i cannot even get the bar an inch off my chest.

  9. #9
    Billy Boy's Avatar
    Billy Boy is offline Retired Moderator
    Join Date
    Aug 2001
    Posts
    4,446
    I do

    Flat Bench
    Incline BB Bench
    Incline (Reduced Angle) DB Bench
    Incline Flyes
    Decline DB

    I alternate between Flyes and pullovers

  10. #10
    dumbells101's Avatar
    dumbells101 is offline Senior Member
    Join Date
    Sep 2001
    Location
    South Carolina
    Posts
    1,076
    Why do you guys do so many sets? Is eveyone juicin here. Am I the ony natural one left? If I did that much chest I'd need a week to recover. I feel like a sissy, when all I'm doing is flat bench, incline dumbell bench and flyes. total 10 sets. And my alternate chest is flat dumbell bench, incline smith bench, and incline flyes.

  11. #11
    dane26's Avatar
    dane26 is offline Retired Moderator
    Join Date
    Aug 2001
    Location
    Zoo-York
    Posts
    2,532
    i've heard that decline bench was a worthless exercise. i heard the best way to hit the bottom of your chest is with dips. anybody else heard this?

  12. #12
    dumbells101's Avatar
    dumbells101 is offline Senior Member
    Join Date
    Sep 2001
    Location
    South Carolina
    Posts
    1,076
    I don't do declines most say it's just an ego exercise. If you are going to do dips for your chest keep your chin down and keep your legs back. Also add weight if you can.

  13. #13
    Pete235's Avatar
    Pete235 is offline Retired Moderator
    Join Date
    Aug 2001
    Location
    Canada
    Posts
    6,289
    Originally posted by dumbells101
    Why do you guys do so many sets? Is eveyone juicin here. Am I the ony natural one left?
    I guess you'll have to join the club DB J/K bro...I have all the respect in the world for you...keepin it real is cool. I trained naturally for 15+ years and only did my first cycle this year...and I'm lovin it!!

    Pete

  14. #14
    JRMY2711's Avatar
    JRMY2711 is offline Associate Member
    Join Date
    Aug 2001
    Location
    GEORGIA
    Posts
    327
    Hey db im with you on the dips i do dips right after flat bench weighted down with one or two plate my bud jeff man he reps like 3 or 4 plates needless to say that fuqer dont look like he can bench 315 cause he only weighs like 165-170 massive bastard
    well enough yappin this is my chest routine


    flat bench 2 warm up sets of 15 3 sets of 3-8x
    incline db 4 sets of 3-8x
    peckdeck flyes 3 sets of 10-15x
    cables 3 sets of 15x

    then i will do a lite shoulder since i have already hit them a little any way.

  15. #15
    dumbells101's Avatar
    dumbells101 is offline Senior Member
    Join Date
    Sep 2001
    Location
    South Carolina
    Posts
    1,076
    Yeah I hear ya Pete...easy to respect the little guys cause were no threat! lol And at 37 the club may not let me in!

  16. #16
    Billy Boy's Avatar
    Billy Boy is offline Retired Moderator
    Join Date
    Aug 2001
    Posts
    4,446
    You guys think decline bench is worthless tut tut

    Decline stimulates and works more muscle than anyother chest excercise and should be done at least every couple of workouts.I,ll find the study up about it and why it uses more muscle.

    DB are you gonna join I here there,s a special offer on membership at the moment LOL nothing wrong with being natural

  17. #17
    dane26's Avatar
    dane26 is offline Retired Moderator
    Join Date
    Aug 2001
    Location
    Zoo-York
    Posts
    2,532
    i thought incline stimulated the most muscle groups?

  18. #18
    dumbells101's Avatar
    dumbells101 is offline Senior Member
    Join Date
    Sep 2001
    Location
    South Carolina
    Posts
    1,076
    So Billy you think I could get into this club huh. What's the password, and do I have to bring my own pin?

  19. #19
    Sicilian30's Avatar
    Sicilian30 is offline Respected Member
    Join Date
    Sep 2001
    Location
    There is no place like ho
    Posts
    3,690
    Well guys, I can't say that decline press is a bad exercise, I for one have a hard problem with my lower chest, I done dips for years, and didn't notice any difference till I started doing heavy decline press. Maybe it is psychological, but it seemed to work for me. I on the other hand have been told by many many professionals and doctors for that matter that Flat Bench is very bad and increases your risk of tearing a pec muscle than any other exercise. I had a good friend who tore a pec muscle and his doctor and PT told him thta Flat barbell bench is the worse thing you can do. Dumbell, incline, decline (for this matter of discussion) are far more better and safer than a flat barbell bench. I don't do flat bench that oftern maybe once a month I focus my chest workout on Flys, incline, decline and dips. Prome press and other chest exercises. has anyone else heard of this? Like I said I have been told this by many professionals.. boy I bet I get flammed for sayin this.. hheeee let's see.

  20. #20
    Tobey is offline Retired IRON CHEF Mod
    Join Date
    Dec 1969
    Location
    Alabama
    Posts
    1,886

    Chest Workout

    Ok here is my chest routine. I do this twice a week

    Flat= 5 sets @ 8 to 10 reps each
    Incline= 5 sets @ 8 to 10 reps each
    Cable rows= 5 sets @ 8 to 10 reps each\
    Peck Deck= 5 sets @ 10 reps each

    A long time ago I got Arnold Schzweggers(spell??) book The Encylopedia of Modern Bodybuilding. It list alot of sets with as heavy weight as possible. I have lifeted this way for years, and oh yeah Dunbellss101, I'm all natural to!

    Tobey
    PS. It is nice though to be accused from time to time of being on steriods !

  21. #21
    Lush's Avatar
    Lush is offline Associate Member
    Join Date
    Sep 2001
    Location
    Calgary Canada
    Posts
    383
    Originally posted by dane26
    i've heard that decline bench was a worthless exercise. i heard the best way to hit the bottom of your chest is with dips. anybody else heard this?
    Dane- I'm a big fan of the weighted dips. I've found they're really building the bottom of my pecs- and helping that nice rounded look.

    I used to do decline bench for that- but decline's don't feel like a real intense work out.

    weighted dips are a whole different story though... they're now my favorite chest exercise.
    but that might be 'cuz I'm not a really big guy- lots of people bench way more than I do at my gym-but I'm still the king of weghted dips @2plates and a 25.

    Arnie liked the weighted dips too- so they gotta be good

  22. #22
    Sicilian30's Avatar
    Sicilian30 is offline Respected Member
    Join Date
    Sep 2001
    Location
    There is no place like ho
    Posts
    3,690
    daum Lush, two 25 pounders? DAummmmm okay I just had a new motivation to do more weights on my dips.

  23. #23
    metzger66's Avatar
    metzger66 is offline Associate Member
    Join Date
    Apr 2002
    Location
    San Juan, Puerto Rico
    Posts
    185
    Originally posted by Sicilian30
    daum Lush, two 25 pounders? DAummmmm okay I just had a new motivation to do more weights on my dips.
    I think he meant 2 plates(45) and a 25. WOW!

    metz

  24. #24
    Sicilian30's Avatar
    Sicilian30 is offline Respected Member
    Join Date
    Sep 2001
    Location
    There is no place like ho
    Posts
    3,690
    Well I do one 35 and when I am feeling cocky I do a 45 usually for one set of 10. But man a 45 and a 25 shiitttttttttttttttttttttttttttttttttt...

  25. #25
    Grant's Avatar
    Grant is offline Member
    Join Date
    Aug 2001
    Posts
    973
    ok, am i doing something wrong??? i only do 6 reps on my chest exercises. Am i limiting my growth?

  26. #26
    wrj
    wrj is offline Junior Member
    Join Date
    Nov 2001
    Location
    In Alberta's Oil Patch
    Posts
    117
    For the best workouts, follow Arnold's advice and preexhaust the major groups before hitting the whole compound movement. Like leg extensions and curls before squats, and flys before any pressing. I guarantee it works. But hey thats just what Arnold suggests.....who's he anyhow

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •