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Thread: i have huge triceps but lack chest development

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  1. #8
    Quote Originally Posted by Narkissos View Post
    Best question on the thread.

    I've got others for the OP:


    • What's your grip width on presses?
    • What's your ROM on Dumbbell Work?
    • What is your elbow placement like? (are they flared to the side, or tucked into the sides?)

    Bump!
    here's what i did yesterday for chest. i usually alternate my routine and start with something different each workout. btw i use a 3on 1off training schedule. so i hit chest about twice a week.

    incline dumbbell press: there's a vid of me pressing up 145's in the member pics section. i guess my elbow's are flared to the side it looks like. that's how i always do my dumbbell presses.
    http://forums.steroid.com/showthread.php?t=393283

    warm #1:80's for 15 reps
    warm #2:105's for 12 reps:
    set 1: 130's for 9 reps
    set 2: 135's for 6 reps
    set 3: 140's for 5 reps
    set 4: 145's for 3 reps

    decline seated cable presses
    set1: 120 x 8
    set2: 120x8
    set3: 120x7
    set4: 120x7

    flat bench press: i hold the bar at a medium/wide grip. where my elbow's are out. pretty much the same way i use dumbbells.

    set 1: 225x15
    set 2:225x13
    set 3:275x8
    set 4: 275x6

    pec dec flys
    4 set's of 150 for 12-15 reps.
    Last edited by operationgetbig; 08-09-2009 at 12:01 PM.

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