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Been working a lot on my chest lately (no overtraining) but those last few weeks, i just aint sore anymore next day...
I'm doing
Flat Barbell Chest press - 4 sets 6-12 reps
Incline Barbell press: 4 sets 6-12 reps
Decline Barbell press: 4 sets 6-12 reps
Dumbell press: 4 sets of 12
Any advice to make me suffer a lil more ? :D
thx and respect
try this bro:
flat bench press for 4 sets 12/10/8/6 reps
incline dumbell press for 3 sets 10/8/6 reps
incline flyes on a slight incline 3 sets 10/8/6 reps
this should give u a good workout and burn m8 and u should be able to up the poundage with the fewer reps and sets
Try doing your workout in reverse
Dumbell press: 4 sets of 12
Decline Barbell press: 4 sets 6-12 reps
Incline Barbell press: 4 sets 6-12 reps
Flat Barbell Chest press - 4 sets 6-12 reps
hmmm, no stretching movement perhaps?? i had the same prob bro, didnt get sore cause i was only doing heavy movements. then i took one away, so I now do 3 heavy lifiting movements and finishe off with cable crossovers or flyes, keeping a moderate rep range (10-15). it has given me width, fullness and soreness :)
Try the BigKev workout basically warm up to your heaviest weight and pyramid down. so your reps are something like 2, 4, 6, 8, 12.
alright, thx all, i'll remember your tips.
Hope the swollen feeling and soreness get back fast :D
respect
Semark
try negatives on all your chest exercises, i know that when i do em i'm sore as hell the next day. also,why dont you have any flies in there?
well, i'm trying to gain mass for the moment, and i've read that flies are not the best excercises for gaining mass. correct me if i am wrong :unsure:Quote:
Originally posted by chris245
try negatives on all your chest exercises, i know that when i do em i'm sore as hell the next day. also,why dont you have any flies in there?
Try working out with dumbels give your body a bit of a shock. to me its a whole new world.
Incline dumbel press 4 reps of ten
Decline Dumbel press 4 reps of ten
Flat bench dumbel press 4 reps of ten
Do a set of wide grip inlcine or flat barbell presses these kill!!
I usually do 3 sets of the pec machine till exhaustion
hop
Do 1 set of wide grip bench press then straight after do narrow grip 15 reps each then do you normal routine IE flat press,incline,flys,pullovers....
Try doing the pec deck, squeezing your pecs at the peak contraction.
Also try doing dips.
I find if I do the same workout again and again I don't get sore anymore, so try varying your workout. Your body might have adapted to the benches
You should definitely switch to dbells for a while. Concentrate on
getting a deep stretch at the bottom of the movement. Also, add
flies or other movements that have an emphasis on range of motion.
The deeper stretch and longer range of motion (in addition to the
change of program) should equal insanely sore pecs. Hope that helps.
Thx all :cheers:, have followed your advices yesterday, and i must say, i'm kinda sore today, but are there any specific excercises to hit the middle of my chest very hard (except from close grip benches)
Greetz and respect
Semark
Any movement that involves heavy weight will put on mass.Quote:
well, i'm trying to gain mass for the moment, and i've read that flies are not the best excercises for gaining mass. correct me if i am wrong
listen to what these ppl are saying about the dumbells,....and IMO some ppl use too much shoulder when doing chest,....you can try sorta rolling your shoulders back and hold them there while pushing up and everything,......this seems to take the shoulders out of play and focuses more on the chest muscles,......cause otherwise ppl have a tendency to push with their shoulders, not the chest muscles.......
Try doing flat flyes with dumbells at 8-10 rep max weight. As you come up to the top, dont lock out your elbows, but twist your wrists so that your thumbs are facing outward and fingers toward you. Concentrate on hitting your inner chest and you will definitely feel a burn if you do it right. Good Luck!
I had some problem took me over 6 months to figure out. :(Quote:
Originally posted by Sema
Been working a lot on my chest lately (no overtraining) but those last few weeks, i just aint sore anymore next day...
I'm doing
Flat Barbell Chest press - 4 sets 6-12 reps
Incline Barbell press: 4 sets 6-12 reps
Decline Barbell press: 4 sets 6-12 reps
Dumbell press: 4 sets of 12
Any advice to make me suffer a lil more ? :D
thx and respect
For me it was, that i push the weight up but not fast enought. yep fast stright up, no taking time.
Few gym guys didnt know why.. but 1 guy fiinally knew why. He made me strech between every set, told me to push up fast and hard and dont doodle and push weght slowly down. + he tough me the fly's too.
flyes r a great mass builder for the chest and really work the chest hard when combined with pressing movements. but i have also learnt that 3 exercises of 3-4 sets is enough ( for my chest)
im suprised this hasnt been mentioned yet, but I will throw it out there....try taking each exercise you do for your chest to failure...on the last set, press the weight up until you cant any longer. This always seems to help once I get to a plateau.
-Cy
The chest is made up of different fibers that need to be exhausted. Seems that the excercises that you are performing are kinda of repetitive.
My chest has always been my weak point and gyno surgery (not from roids but from puberty) made it even flatter. In the beginning I was doing 6 excercises 3-4 sets=18 total sets with minimal results. I incoperated a different style of lifting and found the results especially in my chest to be great.
When I am lifting for size I perform 2 sets per compound movement 6 total for presses 1 warmup and 1 all out for 8-12 reps strict tight form with a squeeze at the top and 3 sec hold on the negative. I incorperate one isolated fly movement 3 total and 1 set of pullovers. When training for definition I switch it around 1 set per compound movement and 2 sets per isolated for a total of 9-12 sets for chest and man does it hurt the next day. I found that when you leave your ego at the door and concetrate on form the results are so much better. I also did fly's first to exhaust the fibers then lift and found that very effective also.
powers what are compunds
and the reason i cannot burn out one chest is bec there are soomany diff aprts to work out... like say for instance my chest work out starts out like this: Dumbls Inclines 3 to 4 sets of ten, Decline, same, flat, same,
then i do a wide grip with barbell either incline or flar wide grip.
i usually finih off with pic decs
Now my question is say i burn out on my last set of inlcines, your shoulders are a big part of your chest work out if i burned out soo early in my routine i mean one my shoulerds would be sore and 2 my tris and everythign else would be too tired to do all th other excersicies i need to do. Doews anyone understand what i am saying. Like hwen wokring arms i burn out cause i can go right throught my works out and do a session a the end with the barbell to max out but thats cause the arms really don't have any secondarsy muscle
Compound movements are lifts that require goth hands to perform usually mass builders
I've never heard that one before -- both hands? It's hard to be accurate in terms of defining compound movements, as it's not a lift that requires "multiple muscles" simply because I can name a bunch of isolation movements (ie: dumbbell curls) that incorporate two muscles. It would probably be better to say a lift that requires multiple joints, although there still are exceptions.Quote:
Originally posted by williampowers
Compound movements are lifts that require goth hands to perform usually mass builders
barbell curl ie... compound
alternating dumbell curls ie.... isolation
I think you got a pretty good idea although it wouldn't be complete without my 2 cents.
incline Barbell because it is hardest to work
incline dumbell fly with a great stretch* most important
flat barbell work the negative as much as your exertion
(2-3 seconds down 2-3 seconds up)
Flat dumbell fly once again good stretch
Decline dumbell press
*Do all set 6-10 reps for 3-4 sets (heavy)
Here's one for ya: All sets are performed close to failure each set goes up in weight. Go as heavy as you can!
-Flat bench DB press 3 sets 12, 10, 8 each set
-Inclime Hammer