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Mine, Now just for Bench I switch off every week
week 1 Bench 135 x 20 225 x 20 365 x 20 2nd week 135 x 20 225 x 20 315 x 20 405 x 10 . then to the Incline smith machine 135 x 10 185 x 10 225 x 10 315 x 10 then to the regular Bench incline 135 x 10 185 x 10 225 x 10 275 x 10 then to the hamer strength incline Machine on each side 1 plate 2 plates 3 plates 4 plates done. then to Cable rows then to machine pec dek rows thats my chest day pretty simple dont do a whole lot
did you mean cable flyes? Do you mix it up with decline work? I am bombarding you cz I want more plates on my bar. I dont need to bench a house, I want to look like I can lol. However the stronger I am the more muscle mass I can gain.Quote:
Originally Posted by FUZO
wk 1: incline db, flat db, decline smith, incline flyes, flat flyes, decline flyes, cable rope pullovers, pec deck, abs
wk 2: flat bar, incline bar, decline bar, incline flyes, flat flyes, decline flyes, cable rope pullovers, pec deck, abs
if you want your bench to move up then focus on your inclines and explosiveness. then do your benching secondary. that will move it up big time. when i say explosive i dont mean slinging the bar around all crazy and stuff. i mean come down and pause then push the bar up as hard and fast as possible. when you lose speed on the bar then shut it down. that force you generate will increase your strength hand over fist with traditional tempo style trainingQuote:
Originally Posted by DethKlok
like I have chains on the bar to work on explosiveness. I know what you mean. jerking and twerking doesn't get the job done and leads to injury and what's worse, less muscle mass lol. I have noticed suicide grip really isolates the chest as well. its getting my arms to do less work that nails me.
if your arms are making an l shape on the range of motion then you are in perfect position for the press. if it is inside or outside of that then you will tend to use more tri or shoulder. the perfect position when you lineup on the bar should form a perfect l shape. chains are also good for the explosiveness as are bands. i forgot about that off the top of my head hahaQuote:
Originally Posted by DethKlok
close grip is my favorite awesome for the long head of tri. What is a 1 shape? my head to the side and legs apart? hahaQuote:
Originally Posted by guns01
an aside, I love flyes for chiseling my chest. Slight incline shoulder press has developed my shoulders awesome but also upper chest.
should form an L shape upside down when you lay down on the bench and grip the bar. that is supposed to be the most effective hand spacing for full recruitment of all the muscle involvedQuote:
Originally Posted by DethKlok
ahhhh... im a schmuck. the not too wide not too narrow grip. L shape from 1 shoulder to elbow than elbow to hand,.Quote:
Originally Posted by guns01
My chest workouts are different every week. I might do max bench one week...135lb for 300 reps one week...500 push-ups one week. I go in with no plan at all. Makes my training spontaneous and fun.
Start off with 2 sets of flies for 25 reps to get warm. Straight to flat bb bench, which I’ve felt had always been worthless for my chest development until I added bands in from one side, under the bench to the other end of the bb. Now it’s by far my favorite exercise, constant tension the entire way through. 5 sets, working my way up.
Slight incline dB press, 3 working sets, as hard as possible between 4-8 reps.
Weighted dips.
Pull overs
Chest and back have always been my best body parts and the easiest muscles for me to feel working.