My chest day is fucked

Discussion in 'Fitness & Nutrition' started by Ep, Feb 25, 2008.

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  1. Ep

    Ep Guest

    Mostly because of my form I think.

    Incline. 4 sets 10-12 reps
    Flat bench with dumbells 3 sets 10-12 reps
    Flys. 4 sets 12 reps
    Dips. 2 sets, max reps

    I'm just not feeling sore in my chest, during workout and the following day. I feel more sore in my arms to be honest, which is definately a big red flag. What am I doing wrong? I use to feel real sore in the chest while doing flys, now I feel sore in my arms while doing them. Am I sitting to high or low? Are the arms to far back?

    Also, should i try just regular benching? I used to do it, but stopped because I don't have a friend to spot me. I'd hate to be that asshole who almost kills himself because I try to reach PR and can't put up the bar that last rep.

    CLIFFS: Im not seeing any result in my chest the past month. Help? thanks
     
  2. Abomb

    Abomb New Member

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    pinch your shoulder blades together every time you bench

    do more pushups, especially weighted ones if you can

    work chest supported rows those seem to make my bench go up

    work inverse rows

    lots of heavy barbell work in the 4-8 range.

    go barbell then dumbell.

    hammer strength incline press

    more food more sleep

    get a lifting partner

    close grip bench

    overhead presses
     
    Last edited: Feb 25, 2008
  3. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Do regular flat BB bench
    Ask for a spot dont be :l
    lower your reps and add more weight for a change
    whats your accesory work? lats, back, tri's? OH work?
     
  4. Ep

    Ep Guest

    trying to get a friend to come to the gym, but all my friends do is smoke weed and drink alcohol and or play music all day. They all look at me funny when I'm like nah, I'm gonna go home. Gotta get rest for the gym tomorrow

    So maybe 2 mid heavy sets on the barbell, and one heavy set with dumbells?

    Not sure what inverse rows are, but ill look them up later. I try and do pushups all the time, but it usually just makes me sore , and I figured that would hurt me come gym time. I'll definately focus on pinching the shoulder blades when I get ready to lift

    shit be back in a little. girlfriend needs a ride. thanks for the replies
     
  5. Abomb

    Abomb New Member

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    this is my chest routine that has been putting on size and strength for me, might work for you too.

    flat barbell
    incline db
    incline hammer strength
    weighted decline pushups
    2 types of flies or 1 fly 1 dip movement
     
  6. :|

    :| Guest

    thats basically what i do
     
  7. Abomb

    Abomb New Member

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    heres the reverse of my routine that i do every other week

    incline barbell
    flat db
    weighted dips
    weighted decline pushups
    2 flies
     
  8. Abomb

    Abomb New Member

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    3-4 sets 6-12 reps each set
     
  9. Ep

    Ep Guest

    thanks, i'll give that workout a shot next week. see how i feel
     
  10. GTLifter

    GTLifter Banned

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    so if we do that we can look like you?
     
  11. GTLifter

    GTLifter Banned

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    Chest
    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


    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.
     
  12. Neo22

    Neo22 OT Supporter

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    why would he want to lower the reps? HIs problem is he doesn't know how to focus on the muscle. Doing reps of 5 isnt going to help that.
     
  13. Neo22

    Neo22 OT Supporter

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    :rofl:
     
  14. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    if you've been doing the same routine for awhile just switch exercises
     
  15. egxflash

    egxflash Riding on the Midship Express

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    thats like mine, sans the decline pushups. how wide are your hands? shoulder width?
     
  16. Ep

    Ep Guest

    this is what I've been doing, I took it from the stickies. But I havent been doing drop or giant sets. which I will start doing. Giant sets is increasing weight from small to large, no break right?
     
  17. Abomb

    Abomb New Member

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    shoulder width (regular)
     
  18. Abomb

    Abomb New Member

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    versus looking like you? :)
     
  19. GTLifter

    GTLifter Banned

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    AFIK a giant set would be like doing 3-4 exercises in a row...like super setting but with more exercises...
     
  20. GTLifter

    GTLifter Banned

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    I'd rather look like me then you.
     
  21. ACLdestroyer

    ACLdestroyer OT Supporter

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    Putting on size is easy when youre tiny.
     
  22. Abomb

    Abomb New Member

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    and id rather look like me than like you. quite the intellectually stimulating debate we got going on here broly :cool:
     
  23. Abomb

    Abomb New Member

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    tiny? :ugh:
     
  24. michael

    michael FLORIDA > *

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    whats ur height/weight
     
  25. Abomb

    Abomb New Member

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    5'10 and im almost up to 175 now depending on when i weigh.

    i find it amusing how quickly people forget a year and a half ago i was 125 pounds. 125 ----> 175 was an entirely clean bulk too. by june ill be 180-185, still lean.
     
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