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  1. #1
    Bobbo is offline Junior Member
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    Looking for help to Gain in Upper Chest and Shoulders

    Any suggestions appreciated!!

    I do;

    Shrugs

    Incline DB Press

    Flat DB Press

    Decline DB Press

    Dips

    Cable Crossover

    Incline DB Flyes

    Thanks

    Bobbo

  2. #2
    Yung Wun is offline Member
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    you do all that in a single workout?

  3. #3
    Leroy Brown is offline Junior Member
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    I do this:

    bench
    incline
    military press

  4. #4
    popa's Avatar
    popa is offline Senior Member
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    on your chest day you should start with incline if your lagging that area, this goes for shoulders as well. I hope that your not doing chest and shoulders on the same day if those are your lagging body parts, if so you need to separate them so you can grill them when there fresh.

  5. #5
    popa's Avatar
    popa is offline Senior Member
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    just wondering why do you have shrugs in your chest workout, drop them and put them into your back or shoulder routine.
    change your routine up once in a while too, like go DB for 4-5 weeks and switch to bar for 4-5 weeks, wide grip, close grip, keep your muscles guessing and shock them with different routines every few weeks that will force the muscles to grow.
    put the crossovers at the very end of the routine use them just to burn the chest out....good luck bro
    Last edited by popa; 07-11-2003 at 09:01 PM.

  6. #6
    solidj55 is offline Member
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    I would hit dumbell inclines first for 2 heavy sets(3-5 reps), then I would go to barbell incline for 2 moderate sets(8-10 reps), then I would hit one burnout set of hammerstrength inclines for 12-15 sets. Thats all I would do for chest. Then for shoulders I would hit some sort of overhead press for 5-8 rep sets, laterals, rear delt raises, some shrugs, and thats it.

  7. #7
    the dent depot's Avatar
    the dent depot is offline Senior Member
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    A great exercise that I have been doing is on the adjustable back seat. 1 or 2 clicks down from 90 degres like this--> \_ ...barbell presses in the smith machine...one warm up set...12-15 reps...nice and slow...then 1 heavy set 6-8 reps...then on to your regular chest exercises...they are right about doing your lagging area 1st too.

    D

    p.s. I sure hope youre on a cycle with all those exercises...otherwise youre probably overtraining...more isnt always better...imo

  8. #8
    TheMudMan's Avatar
    TheMudMan is offline Retired~ AR-Hall of Famer
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    Quote Originally Posted by Bobbo
    Any suggestions appreciated!!

    I do;

    Shrugs

    Incline DB Press

    Flat DB Press

    Decline DB Press

    Dips

    Cable Crossover

    Incline DB Flyes

    Thanks

    Bobbo
    I don't see one thing in your list for your delts. The shrugs hit your traps.
    Popa is right train your lagging parts first. Here's one workout I do on my Chest/Shoulder day:

    Chest
    Inclline BB 4 x 12 - 8
    Decline BB 3 x 12 - 8
    Flat Bench Flys 3 x 12 - 10
    Cable Cross Overs 2 x 12 - 10

    Shoulders
    Seated Military Press 4 x 12 - 8
    Side Lat 3 x 12 - 10
    Rear Lat 3 x 12 - 10
    DB Shrugs 4 x 12 - 8

  9. #9
    Bobbo is offline Junior Member
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    Quote Originally Posted by the dent depot
    p.s. I sure hope youre on a cycle with all those exercises...otherwise youre probably overtraining...more isnt always better...imo
    Hey,

    I can't do a cycle, I'm on meds. Luckily they've been reduce so I have more energy than ever.

    Thanks for the suggestions. I'll try dropping decline and add weight to dips. I was only dipping my own weight. I added 25 pounds last night. Will add 10 more next chest day.

    Thanks again,

    Bobbo

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