Weak Point Chest
- Thread starter bmw8591
- Start date
bmw8591
Member
Thanks for the responses. I wasn't sure if decline flyes were a good choice or not, thanks for setting me straight.
And this is my current chest routine:
DB Bench 4x8-12
Jammer/Iso Incline Press 4x8-12 last two sets drop sets
Incline Flyes 4x15
Rotate every other week between DB Pullover and Cable Crossover 4x15
And this is my current chest routine:
DB Bench 4x8-12
Jammer/Iso Incline Press 4x8-12 last two sets drop sets
Incline Flyes 4x15
Rotate every other week between DB Pullover and Cable Crossover 4x15
dedlifter1
Well-known member
make sure your back is proper on the bench. try doing shoulder dislocations before your lift. yea, dips are great too, they are like an upper body squat.
cmc
Member
A suggestion for your chest routine.
Flat bench-barbell.
Incline-dumbell fly or press
Decline-dumbell --superset with dips, use an assist if needed.
Finish with cable cross overs or machine flyes.
Eliminate the db pullovers. High risk for shoulder injuries.
ace7863
New member
If you are wanting to focus more on chest I would stick with dumbbells like you are already doing. My question would be are you doing drop sets every workout? You might be doing too much and preventing growth. 8-12 is good for hypertrophy but depending on how long you have been on those reps it might be time to switch it up. Make sure you can "feel" the muscle working. Get yourself in a position that you can feel the recruitment of your chest the most.
Delta Force
PES Rep
cmc
Member
Yea..it works great...thanks. Depending on what gym at at..sometimes Ill throw in seated incline cable flyes as my upper chest exercise...that one is sick.
ace7863
New member
On the same machine do the flyes as a decline or lean forward and pull into a decline position. THat works great as well.
John Smeton
Legend
yeah its really simple....
pick exercises for your chest..the ones your chest most benefit from
pick exercises for shoulders that hit chest example high incline barbell, or dumbell.
front presses touch your upper chest
pick exercises for triceps ..example close grip bench press, reverse grip bench press, dips
pick exercises for your chest..the ones your chest most benefit from
pick exercises for shoulders that hit chest example high incline barbell, or dumbell.
front presses touch your upper chest
pick exercises for triceps ..example close grip bench press, reverse grip bench press, dips
TexasTitan
Well-known member
Its been said, but weighted dips do exactly what you need. As does decline but I like extremely heavy dips.
purebred
Guest
if you have shoulder problems, lack the equipment or dips just hurt your shoulders, you can implement push-ups. great method for improving your shoulder health and stimulating chest, shoulders, triceps & core avoid having your elbows out on push-ups btw. this increases the torque on the shoulder joint and would defeat the purpose!
jtp217
Member
Couldn't agree more.
It's not always about exercise selection either though. Look at the exercises you are already doing and see if you are really getting the most out of them that you can. Focus on getting a deep stretch, and the best contraction possible. It's those two principles combined w/ the progressive overload of weight over time that's going to build a big chest. Adding two more exercises that your not pushing 100% on aren't going to cause much growth if any at all.
purebred
Guest
great post +1
dedlifter1
Well-known member
I used to love supersetting incline pushups with incline flys, for pre-exhaustion before i would bench. i would do this on a cut phase, really high reps.
