chest training

  • gab
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20 Jan 2012 12:21 #89318 by gab
chest training was created by gab
hi guys

i want to know your opinion.

i battle with my chest. i can do fairly heavy weights.
but it is not op par on wat i can do with my legs. biseps. lats. triseps
im ok with my shoulders.

what can i do to improve my power on chest exercises

should i do more shoulder exercises

thx
If working on body and character doesnt cost you something its woth noting. If criticism is all that proceed out of your mouth then know that is how you feel about yourself and depicts the health of your soul.

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  • iMan
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20 Jan 2012 12:27 #89319 by iMan
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What do you do for chest atm?

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  • crawler
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20 Jan 2012 12:28 #89322 by crawler
Replied by crawler on topic chest training
Do you do full sets, ie, touch chest and all way up just before elbows extend fully with bench?

Go over to DB for a while, works a lot of supporting muscles this way

flat, incline, dips.

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  • gab
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20 Jan 2012 12:28 #89323 by gab
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flat bench, incline bench, incline dumbell, incline flys,
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  • gab
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20 Jan 2012 12:30 #89324 by gab
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i come down slow to just before it touches my chest. then hard push up.
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  • VonD
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20 Jan 2012 12:33 #89326 by VonD
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Forced reps bro.dropsets,some cheats reps with heavy weight.

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  • gab
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20 Jan 2012 12:35 #89327 by gab
Replied by gab on topic chest training

VonD wrote: Forced reps bro.dropsets,some cheats reps with heavy weight.


sory but what is cheat reps
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  • iMan
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20 Jan 2012 12:42 - 20 Jan 2012 12:48 #89331 by iMan
Replied by iMan on topic chest training
Incline bench
Flat bench
Cable fly's/ Crossovers/ Dumbell fly's (squeeze at end)
Chest dips
Last edit: 20 Jan 2012 12:48 by iMan.

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  • gab
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20 Jan 2012 12:46 - 20 Jan 2012 12:48 #89332 by gab
Replied by gab on topic chest training
cool ill do more of those.
thx jakes

will doing more front deltoids not help also?
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Last edit: 20 Jan 2012 12:48 by gab.

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  • Bench86
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20 Jan 2012 14:52 #89353 by Bench86
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I'm not a pro or anything, but personally I found that the following helped a lot in strength and size for my chest :

Drop sets bench press (6 reps,5,4,3,2,1,1). Start out with a weight that you're comfortable with and increase the weight with 5-10kg with each set.

After that I used to do 3 sets (8-10 reps) each of incline dumbbell press, Peck Decks and incline fly's.

Must say it really worked for me. But if someone wants to critise, feel welcome! :unsure:
Discipline is choosing what you want most over what you want now.

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  • VonD
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20 Jan 2012 15:13 #89356 by VonD
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Try this.
Use 85-90% of your max.
Do your 4 sets 6-10 reps.if you can max 100kg.use 90kg for all your sets.

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  • MCJ
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20 Jan 2012 15:14 #89357 by MCJ
Replied by MCJ on topic chest training
Try focusing on tricep strength as well. This plays a huge part when doing the push movements for chest. Font concentrate too much on your front delts as they are worked on delt day as well as chest day. Easy to overtrain shoulders as they are used to stabilise in so many exercises.

The past few weeks I have end my chest workout with flat barbell bench press. I do 2 or 3 working sets followed by 2 drop sets to totally fatigue the muscles and get all the muscle fibers working. I drop the weight 3 times in each set. Eg 75kg- to failure then drop to 55kg to failure and then 40kg to failure.
Size Matters

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  • gab
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23 Jan 2012 10:29 #89567 by gab
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tanks guys ill def try all different styles.

tanks a lot
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  • David.biohazard
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23 Jan 2012 10:38 #89571 by David.biohazard
Replied by David.biohazard on topic chest training
There is a similar thread to this one, not sure of the title but DJ gives some good advise about water intake before and during your chest sets as this helps to stretch the muscle fascia and helps with pump and growth. At the moment he has me doing 2 warm up bench, two max weight bench and then two negatives. then incline from there and some dips. dude after this it feels like my chest has exploded. At the end of the day you have to push yourself to the limit and you will need a good training partner, to push you beyond that!!
That is what makes a bodybuilder a true bodybuilder, and that is to be simply.....

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  • gab
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23 Jan 2012 11:35 #89596 by gab
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the 2 neagive sets is that when you push till you fail on the downward movement.
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  • jakes
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23 Jan 2012 11:48 #89599 by jakes
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This also works nicely... Give it a try if you want. Most people lack upper chest so its good to start off with incline bench.
4 x 6:incline bench
4 x 6:flat bench
4 x 6:decline bench
4 x 12:incline flies.

Form doesn't have to be brilliant, go heavy. No need to touch your chest or that shit. Lower it to like 20cm from your chest then push it up again, lock your arms and then squeeze your chest (flex).

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  • gab
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23 Jan 2012 11:58 #89602 by gab
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cool tanks jakes. sqweezing makes sense
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  • jakes
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23 Jan 2012 12:04 #89604 by jakes
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Works like a bomb. Flex those tities in between sets too, it doesn't mean you are arrogant it help ha ha.

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  • gab
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23 Jan 2012 12:17 #89608 by gab
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he he he. cool ill do it.
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  • David.biohazard
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23 Jan 2012 12:23 #89609 by David.biohazard
Replied by David.biohazard on topic chest training

gab wrote: the 2 neagive sets is that when you push till you fail on the downward movement.


Yeah, where you resist the down movement as slowly as you can and your partner lifts it up for you
That is what makes a bodybuilder a true bodybuilder, and that is to be simply.....

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