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    Thread: What does your chest day look like

    1. #1
      FUZO's Avatar
      FUZO is online now FUZO
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      Default What does your chest day look like



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      • What does your chest day look like
      • What does your chest day look like
      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
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    2. #2
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      Default Re: What does your chest day look like

      Quote Originally Posted by FUZO View Post
      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.

      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

    3. #3
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      Default Re: What does your chest day look like

      Quote Originally Posted by DethKlok View Post
      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.

      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 training
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    4. #4
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      Default Re: What does your chest day look like

      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.

    5. #5
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      Default Re: What does your chest day look like

      Quote Originally Posted by DethKlok View Post
      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 haha
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    6. #6
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      Default Re: What does your chest day look like

      Quote Originally Posted by guns01 View Post
      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 haha
      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? haha

    7. #7
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      Default Re: What does your chest day look like

      an aside, I love flyes for chiseling my chest. Slight incline shoulder press has developed my shoulders awesome but also upper chest.

    8. #8
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      Default Re: What does your chest day look like

      Quote Originally Posted by DethKlok View Post
      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? haha
      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 involved
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    9. #9
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      Default Re: What does your chest day look like

      Quote Originally Posted by guns01 View Post
      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 involved
      ahhhh... im a schmuck. the not too wide not too narrow grip. L shape from 1 shoulder to elbow than elbow to hand,.

    10. #10
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      Default Re: What does your chest day look like

      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.
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    11. #11
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      Default Re: What does your chest day look like

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      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.

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