Article: Branch Warren's Chest Workout

Everyone should take this with a grain of salt. Everyone has a human body but everyone is built differently. This may work great for Branch Warren but may not work as well for others. Everyone has to find what works for them as an individual.

I just say this because I've seen people trying to follow other people's programs (like Arnold's) to the letter, and utterly fail.

Try things out. Try Branch Warren's workout. Maybe you'll get something out of it. Or maybe you'll learn that you need to try other things.
 
Type O Hero said:
Everyone should take this with a grain of salt. Everyone has a human body but everyone is built differently. This may work great for Branch Warren but may not work as well for others. Everyone has to find what works for them as an individual. I just say this because I've seen people trying to follow other people's programs (like Arnold's) to the letter, and utterly fail. Try things out. Try Branch Warren's workout. Maybe you'll get something out of it. Or maybe you'll learn that you need to try other things.
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I agree- I also think the amount of anabolic compounds one takes would have to be considered.

I can get 315x7 on a 100mg dose of test a week for TRT, but it'd take a lot more to get 405.
 
Does any one do decline press anymore? Nearly all facilities have a decline press, but when I go to look for new chest workouts, I rarely find one that has decline included. I enjoy the exercise, but am wondering if I'm just wasting effort that I could put to better use else where.
 
I think decline presses appeal to guys who are addicted to pressing movements. If you're already doing flat and incline presses, why do decline?

Some guys just like pressing I guess. To me, decline BB press is for the ego more than anything.

If you're getting results from flat and incline presses, I guarantee decline isn't going to add anything more.

Put that effort into something like dips.
 
This is a motivating article, although the exercise selection is 180 degrees vs. where I'm looking to go. I don't do flat bench anything for my chest right now. As time goes on, I'm realizing that barbell bench presses are not hitting my pectorals like I would like - I am getting a full upper body workout and my shoulders and triceps are getting the work with some pec involvement - even after I do dumbbell flyes. I'm thinking of moving more toward flyes, dumbbell presses, and dips in an attempt to better isolate the chest, which has always been a weak spot for me.

I think that decline presses can be helpful - they are similar to dips in some ways. I think most people think the incline bench is where you build the most chest mass, but as Type O said first - you have to find what is right for you. For me, this philosophy stands out the most in chest exercises. It is easy to let your ego force you into doing bench movements in the hope you can tell your friends you bench a lot, but once you get past that you realize you are getting nowhere if the bench isn't building strength and muscle.
 
Great explanation, thanks.

Type O Hero said:
I think decline presses appeal to guys who are addicted to pressing movements. If you're already doing flat and incline presses, why do decline?

Some guys just like pressing I guess. To me, decline BB press is for the ego more than anything.

If you're getting results from flat and incline presses, I guarantee decline isn't going to add anything more.

Put that effort into something like dips.
Click to expand...
 
HIT4ME said:
This is a motivating article, although the exercise selection is 180 degrees vs. where I'm looking to go. I don't do flat bench anything for my chest right now. As time goes on, I'm realizing that barbell bench presses are not hitting my pectorals like I would like - I am getting a full upper body workout and my shoulders and triceps are getting the work with some pec involvement - even after I do dumbbell flyes. I'm thinking of moving more toward flyes, dumbbell presses, and dips in an attempt to better isolate the chest, which has always been a weak spot for me.

I think that decline presses can be helpful - they are similar to dips in some ways. I think most people think the incline bench is where you build the most chest mass, but as Type O said first - you have to find what is right for you. For me, this philosophy stands out the most in chest exercises. It is easy to let your ego force you into doing bench movements in the hope you can tell your friends you bench a lot, but once you get past that you realize you are getting nowhere if the bench isn't building strength and muscle.
Click to expand...


Yes; DO flyes and pec deck. They are to the chest what curls are to the biceps. Crossing the arm to the front of the torso is what the pectorals are for...pressing movements only get you half way, save for a few specifically designed machines that go a little better than straight and also performing your dumbell benchpress with an arcing motion.
Out of all exercises in his lineup, the cable crossover is the most specific, direct injected hit-it-where-counts exercise.
 
lboston said:
I agree- I also think the amount of anabolic compounds one takes would have to be considered.

I can get 315x7 on a 100mg dose of test a week for TRT, but it'd take a lot more to get 405.
Click to expand...


It's not down to anabolic compounds for everyone 100% clean for ever.....
I'm only 87kg but bench 405 on good days...plus no straps....but I'll admit no where near those rep ranges
 
This isn't anything crazy, it's standard. If you ever watched him train, his intensity is massive. Also I've never seen any bbers, now, train below 12 reps . This is refreshing. To add to the argument I also like DB presses for a way better squeeze and push on the chest but I've been loving heavy bar barbell bench for 3x5 for awhile now. Also just discovered doing incline on the smith. The stretch is amazing on the clavicle pec head.
 
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