how to lose the saggyness on chest

Discussion in 'Fitness & Nutrition' started by Mojo, Jul 28, 2005.

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  1. Mojo

    Mojo New Member

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    tonight is gonna be chest day, just want to know what you guys think of my routine for tonight:

    exercise - sets - reps

    bench press: 3 x 8/3(failure on 3rd rep)/8
    incline bench: 3 x 10/8/3
    decline smith: 3 x 8/5/3
    DB flat fly: 3 x 12/8/5
    DB incline fly: 3 x 12/8/5
    and various cable/lever machines.

    estimated time: 1.5-2 hours. 2-3min rest inbetween sets.



    also have a question between the differences of the basic bench press and the powerlift?
    bench: http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
    powerlift: http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPressPowerLift.html
     
    Last edited: Jul 28, 2005
  2. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    way too much volume
     
  3. ruler22

    ruler22 Member

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    less reps, more weight
     
  4. shastaisforwinners

    shastaisforwinners OT Supporter

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    He's benching like a powerlifter in order to move the most weight possible, not to isolate the chest.

    And too much volume, like the previous poster said
     
  5. Sh0t

    Sh0t New Member

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    Powerlifter here

    The main difference is that your elbows are tucked in, the bar path is very different and the prime movers are your lats and triceps, not your chest. You keep your forearms straight and underneath the bar at all times.

    If you have a saggy chest, I would suggest you concentrate heavily on the incline movements and make sure to keep your shoulders "pushed" away from your ears to really hit the upper chest as much as possible. Thickening out the upperchest is the only way to really even things out and growing your lower chest a lot will just make it worse. Sagging lower pecs are also a reality many have to contend with, in addition to things like gyno.

    Make sure the incline isn't extreme either, no more than 30 degrees. Most incline benches are way to inclined.

    Check out this vid:
    http://thefitshow.com/week3/milos_chest_small.htm

    I would do the following:

    Incline Bench
    incline flyes
    clapper pushups, elbows flared. The stress placed on the chest from doing explosive-rebound movements is quite good for hypertrophy when done at a decent volume and with enough intensity(meaning load).

    Every 3 sessions, change the first two exercises, going to the flat variety and/or switching the barbell movement to dumbbells. If you want to see optimum gains anywhere, you have to change the routine fairly often. This is extremely true in strength sports, but the law of accomodation effects mass-seekers as well. Progressive overload alone isn't gonna be optimum.



    Watch the vid
    Good luck bro.
     
  6. uf20wop

    uf20wop OT Supporter

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    since we're taking about chest routines... can someone critique mine?

    flat bench(BB or DB... usually alternate once every couple months) 3x8
    weighted dips 3xF
    DB incline 3x8
    DB flat flys 3x8
     
  7. Mojo

    Mojo New Member

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    edited, the first set is usually my warm up set.
    whats volume? (more reps/less weight im guessing?)

    thanks everyone
     
  8. shastaisforwinners

    shastaisforwinners OT Supporter

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    volume is the number of exercises + sets (+ reps too, if you want to be anal)
     
  9. shastaisforwinners

    shastaisforwinners OT Supporter

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    that's fine
     
  10. KenKaniff

    KenKaniff Guest

    volume is fine if he's working out once a week
     
  11. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    then we are in disagreeance
     
  12. KenKaniff

    KenKaniff Guest

    for a once a week workout, you're say that's too much? I used to approximately the same volume, and it worked wonders for me
     
  13. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    bench press: 3 x 8/3(failure on 3rd rep)/8
    incline bench: 3 x 10/8/3
    decline smith: 3 x 8/5/3
    DB flat fly: 3 x 12/8/5
    DB incline fly: 3 x 12/8/5
    and various cable/lever machines.

    my main problem with it is the various calbe/lever machines part. if he dropped that it wouldn't be so bad
     
  14. Phineas Q Stork

    Phineas Q Stork Active Member

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    I say drop the decline and pick either flat flys or incline flys. What are these various cable/lever machines?
     
  15. Mojo

    Mojo New Member

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    seated chest press (lever)
    chest dip (lever)
    seated flys
     
    Last edited: Jul 29, 2005
  16. Phineas Q Stork

    Phineas Q Stork Active Member

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    So you are doing 4 pressing movements, 3 fly movements, and then the dips. Kinda overkill if you ask me
     
  17. Mojo

    Mojo New Member

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    how does narrowing my sets down from 3 to 2 sound with that routine and exercises listed?
     
  18. Phineas Q Stork

    Phineas Q Stork Active Member

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    You should really look into something like what sr20 posted above, but consider switching the flat flys to incline ones
     
  19. milani

    milani "The best activities for your health are pumping a

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    holy fucking volume...... I am sure that was said though like 17 times....a 1 1/2 hour chest routine...
     
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