critique my chest routine please
- 05-08-2008, 07:29 PM
- 05-08-2008, 07:52 PM
Ditch one of the presses, to redundant. You may want to look into adding db pullovers, or some type of flies. Out of the three press the smith machine one is the weakest so that would be the one I ditch. After a few weeks you will also want to change up your rep scheme or exercise selection or both.Muscle Pharm Rep
- 05-08-2008, 08:00 PM
The reason I have no flies is that I heard they are pretty useless....and I wanted to focus on my upper chest so that's why I have two incline exercises. Are pullovers good for mass?
05-08-2008, 08:11 PM
Pullovers are amazing for mass, they work the underlying muscles of the chest, and without proper development there the rest of the chest wont grow. They were a staple in many old body builder routines. Also if you have heard flies are useless than you must also know a smith machine is useless. DB flies have there place in a good chest routine, they allow for deep stretching and if only done with a limited range of motion, particularly the bottom half of the lift only, they add tremendous stimulation through time under tension. They get a bad rap because of pec deck machines and people who don't go deep enough with them. Cable flies are another great option if you have access to them because they allow tension throughout the whole ROM and force many stabilizers to come into play.
Muscle Pharm Rep
05-08-2008, 08:14 PM
Alright man thanks for all the info! Ok so how bout this haha
Incline DB Press 3x8
Flat DB Press 3x8
Cable flyes 3x8
Is this too much? Would you recommend the DB's or BB's for development? Thanks again!
05-08-2008, 08:28 PM
The exercise selections looks great, If you are looking for better development, aka you wanna look good nekid, DB will yield better results IMO. Also try incorporating super sets so
A. Incline DB Press - 5x5
B1. DB press- 3x8
B2. Dips- 3x10 (no rest between B1 & B2)
C. Pullovers - 3x8-10
D. Flies- 2x12 (When you get to the top squeeze your shoulders up towards the ceiling and the relax them before lowering weight, this will develop the area along your ribs nicely.)
Try this for a month and see how you like it, I am sure if you put forth the effort the you will get solid results. Also make sure you train your back, primarily lats, because they help stabilize and add to the mass of your upper body giving you a fuller looking chest.
Muscle Pharm Rep
05-08-2008, 08:38 PM
05-14-2008, 07:09 PM
05-14-2008, 07:19 PM
05-16-2008, 02:03 PM
05-16-2008, 02:26 PM
05-16-2008, 10:43 PM
05-17-2008, 12:10 AM
just my opinion, though.
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