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I got some stubborn fat on the chest that just wont move im happy with arms shoulders ect but chest is a bastard, any tips on a chest workout that will maximise fat loss in that area?
I do 40 mins of cardio everyday and am eating right im taking a mixture of primo and naps
yes
my best chest workout is on the higher rep scale (10-15 reps) it consist of three movements.
1) 5 sets of Incline DB presses (pyramid in weight)
2) 3 sets of cable flys
3) 4 sets of machine flat bench ( sitting upright)
4) 2-4 sets of "burn out" cable flys
I usually follow the above my doing a bit of Triceps, and maybe light military presses for deltoids......
for chest, i usually do.
flat bench 8 reps 205 , 3 sets,
inclinde db 3 sets
db flys 45-55 pounds
that usualyl burns the shit outta my chest for mulitple days afte.r. even on cycle i love it.
mix it up here n there. change the excerises , weights, etc
If you have access to hammer stength machines in your gym use at least one of them every week. At the top of each rep hold it for a sec. or two. It works great for me to cut up that way. With those machines you can concentrate on your muscle movement instead of just lifting the weight.
1. do incline bench 3 sets. alt each week between db and bar.
2. flat or machine press 3 sets
3. incline db flys
4. cable flys superset with push ups
this work out hits heavy weights for strength and burns the crap out of you chest right at the end.
cardio/diet= no chest fat..... I had the same problem, and it just wouldnt go away, then i started doing cardio everyday, n jumped on lean xtreme n heat stac(also because i had that annoying lower ab fat) and this cleaned it right up in 2 weeks, no joke. Now dont think these r miracle drugs, i did cardio everyday and had an xtremly clean diet, but it def sped up the process, lie i said in 2 weeks was pretty shredded
All i do for chest is..
flat x 2
Incline x 3 that’s it...
people worry to much about the exercises,
there using 5 sets of cable crossovers, 8 sets of seated press,
you just don’t need all these extra movements until your chest is so big you no longer need mass, and you goal has moved to muscle tie-ins, deep striations ect, ect,I’m not referring to any one in this thread.
People will also say that 5 sets on chest in nothing, well it is if you use the correct intensity....
Agreed man, the chest is only a small muscle and its all about intensity, not volume. I only do 3 sets of flat and 4 sets of dips (of which the last two are specifically to target the tris) followed by 2 sets of guillotine. Then I go straight onto tricep extensions and incline laterals for the medial delts.Quote:
Originally Posted by S.P.G
So basically only 7 sets for chest, roughly 5 for triceps and 3 for medial delts (because they grow just from benching as do the front delts). I find this works for me and I always ache with a vengeance