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  1. #1
    Sema's Avatar
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    Chest workout - no soreness :(

    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 ?
    thx and respect

  2. #2
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    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

  3. #3
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
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    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

  4. #4
    xenithon is offline Member
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    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

  5. #5
    BigD's Avatar
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    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.

  6. #6
    Sema's Avatar
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    alright, thx all, i'll remember your tips.
    Hope the swollen feeling and soreness get back fast

    respect
    Semark

  7. #7
    chris245 is offline Junior Member
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    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?

  8. #8
    Sema's Avatar
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    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?
    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

  9. #9
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    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

  10. #10
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    bex
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    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....

  11. #11
    stormstrength is offline New Member
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    pec deck

    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

  12. #12
    Icon's Avatar
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    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.

  13. #13
    Sema's Avatar
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    Thx all , 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

  14. #14
    samoth's Avatar
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    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
    Any movement that involves heavy weight will put on mass.

  15. #15
    murph's Avatar
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    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.......

  16. #16
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    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!

  17. #17
    vinh's Avatar
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    Re: Chest workout - no soreness :(

    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 ?
    thx and respect
    I had some problem took me over 6 months to figure out.

    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.

  18. #18
    jonesmeister's Avatar
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    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)

  19. #19
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    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

  20. #20
    williampowers is offline Junior Member
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    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.

  21. #21
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    powers what are compunds

  22. #22
    Darkknight442's Avatar
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    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

  23. #23
    williampowers is offline Junior Member
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    Compound movements are lifts that require goth hands to perform usually mass builders

  24. #24
    jbrand's Avatar
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    Originally posted by williampowers
    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.

  25. #25
    williampowers is offline Junior Member
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    barbell curl ie... compound
    alternating dumbell curls ie.... isolation

  26. #26
    Brown_Bear73 is offline New Member
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    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)

  27. #27
    Jphill1301 is offline Junior Member
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    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
    Last edited by Jphill1301; 06-05-2002 at 11:00 PM.

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