HElp with Chest day on routine...

Discussion in 'Fitness & Nutrition' started by ZeroSkillet, Feb 21, 2007.

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  1. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    Chest day 1x week

    Incline Db Press 5-6 sets 6-10 reps
    Flat Dumbell Press 5-6 sets 6-10 reps
    Peck Deck 3-4 sets 8-10 reps
    Push ups - to failure
     
  2. GTLifter

    GTLifter Banned

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    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips
     
  3. jokka

    jokka OT Supporter

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    .
     
  4. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    Whats what I was doing pretty much for the last 4 weeks.
     
  5. GTLifter

    GTLifter Banned

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    ok then do flys first to fatigue your chest.....



    read NQ/Purs sticky....
     
  6. Genghis.Tron

    Genghis.Tron New Member

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    I dunno man, anything.
    4x8-12 incline
    4x6-10 flat using low-position double contraction (Lift the bar from chest to mid-range, lower it back to the chest, lift it to full extension. This is one rep. Flare elbows out on the way down.) supersetted with 4x8-12 decline
    4x6-10 dips
    4x8-12 flyes

    Some ideas : http://www.t-nation.com/readTopic.do?id=1236824
     
  7. DatacomGuy

    DatacomGuy is moving to Canada

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    Word. Pretty much what I do.
     
  8. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    Sweet....
     
  9. deznutz

    deznutz New Member

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    1. Start with DB Incline one week, start with DB flat another week..(if you dont already)

    2. Lose the push ups to failure.

    3. Start doing db flys, keep them to the end of the work out.

    4. Too many sets
     
  10. Lupie

    Lupie I'm a virgin slut.

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    I keep hearing people telling me to do fly's/crossovers before bench...why?

    I'm curious :hs:
     
  11. Memor

    Memor Active Member

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    preexhausting the chest
     
  12. jokka

    jokka OT Supporter

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    you preexhaust your chest. that way your triceps and chest gets evently worn out.
     
  13. Genghis.Tron

    Genghis.Tron New Member

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    I thought that you preexhausted a muscle that you wanted to take out from a compound exercise and postexhaustion (or whatever the name is) was when you wanted to make sure you stimulated a muscle.
    So tris extension/bench would exhaust the tris so that benching would involve pecs more and bench/flyes would hit the pecs twice.
     
  14. bigdamray

    bigdamray New Member

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    I would rather see something like this:

    Incline Barbell: 12,10,8,6,4
    Flat Dumbell: 4 sets of 10-12
    Weighted dips: 4 sets of 10-12
    Superset
    Peckdeck 3 sets of 15
    Puch-ups 3 sets fo failure
     
  15. y1997

    y1997 Made in the U.S.S.R.

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    Because sometimes you dont have a reliable spotter. Dumbells really allow you to push yourself.
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Because they're dumb.
     
  17. michael

    michael FLORIDA > *

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    no, you wanna pre-exhaust the chest so that your chest gets a full pounding before your tri's give out.. otherwise your triceps wear out and you dont get to put the full load/strain on your chest because the supports go out first.

    your chest is still waiting to go, but now you cant do anything because you fucked your tri's so you only got 50% of your chest workout in..
     
  18. Uglybob69

    Uglybob69 I miss beer.

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    I'm trying to improve my symmetry so I use DB. I loved BB but I started them wrong and the problem just aggrivated itself.
     
  19. Lupie

    Lupie I'm a virgin slut.

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    ahhh, i'm going to do cable crossovers as a warm-up from now on then :)
     
  20. crucialkc

    crucialkc the earth is flat

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    I lift by myself and don't want to be the douche that gets pinned
     
  21. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I lift by myself and i've never gotten pinned
     
  22. Mystery Guest

    Mystery Guest New Member

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    Yeah, that...

    Good luck on your last set of weighted dips. :hs:
     
  23. crucialkc

    crucialkc the earth is flat

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    and do you train to failure with maximal weight?
     
  24. JeremyD

    JeremyD New Member

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    I use almost all BB now. I aint afraid to ask for a spotter.
     
  25. Mystery Guest

    Mystery Guest New Member

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    I had some jerkoff Army seargent say that the other day in the gym. He was explaining why they call them dumbells. Told the guy he was working out with; the reason they call them dumbulls is b/c these dumb body builders are always dropping them.

    Not 5 seconds later I was doing flat DB's with 110lbs and I let the DB's drop and I heard a loud thud. He looks over at me and says: "see there you go, that is why they call them dumbells." I told him if dropping the dumbeslls bothers him to go workoutout at Lady of America.
     
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