Chest toning tips

dubguy2006

Hey all,

I'm a 24 year old male member of Crunch Fitness on Aston Quay and go about 3/4 times a week. I'm about 5ft 8 and 11.5 stone.

My workout looks something like this:

Reps Kgs
Manual Log Dumb Bells Bench Press 3x10 18
Life Fitness Signature Fly 3x10 50
Life Fitness Signature Chest Press 3x10 45
Life Fitness Signature Rear Delt Seated Row 3x10 52.5
Life Fitness Signature Wide Grip Pulldown 3x10 50
Life Fitness Signature Shoulder Press 3x10 22.5
Life Fitness Signature Leg Extension 3x10 50
Life Fitness Signature Leg Curl 3x10 50
Life Fitness Signature Leg Press 3x10 75
Manual Log Bar Bells Straight Bar Bicep Curl 3x10 20
Life Fitness Signature Tricep Press Tricep Dip 3x10 65


My cardio training consists of the mainly spinning classes and I cycle to work. I eat fairly healthily and have a few drinks at the weekend!

My main goals in joining the gym was just to generally tone up. I'm happy with my arms / legs. They're not overly "muscly" but I've noticed thea difference. My chest is the area I'm having trouble with. I just can't seem to get rid of my (slight) man boobs! Would just like to get rid of these and have a bit more definition on my chest area.

Does anyone have any tips or advice on what else / extra I could be doing along with the exercises above?
Any advice would be appreciated!

Thanks

amazingemmet

Only one way to get rid of your moobs and thats by losing bodyfat. as a side note stomahc and chest is generally the last place to see improvement in guys.

King of Kings

as amazingemmet said it's all about BF.

I find exercise-wise alternating between incline / flat and decline helped me.

in particular one chest session being flat flys and the next chest day doing incline flys

Sonderval

Flye's, dips and bench press have always come through for me. The real trick is in the load; lift as heavy as you can, for 4-6 reps. Once you can do 3 sets of 6 reps, its time to move up on the weight scale.

My usual chest work out:

4 x Chin-up (boyweight) - this is just my general warm-up, but it also hits the upper back.
3 x Dumbell or Smith Machine Bench Press (4-6 reps)
3 x Dumbell Incline/Decline Bench Press (4-6 reps)
3 x Dumbell Flye (6-8 reps)
3 x Dips (for triceps and also the pec's)

With sufficient intensity and going as heavy as you can, you should see some nice chest improvements in no time. Just remember not to train your chest to the exclusion of your other muscle groups (especially your upper back). Chest days are synergistic with triceps, so if your doing a split routine, combining chest and tricep days together is a good match up.

iregk

My chest set consists of a triangular set of bench starting at 10 reps, going down to 4 and back up to 10. If you dont know what a triangular set is you go up the weight with each set until you hit 4 reps on your max weight. Then starting to loose weight off the bar with each set until you get back up to 10reps.

After this, incline dumbel press. 3 x 10/6
Seated fly machine (allows you to bring your hands closer than dumbells allow) again 3 x 10/6
Lastly, dips.

The chest is very hard to build and takes a long time. The bench is one of the hardest things to move up in weight but give it time and you will do it. The only thing is, it dont matter how much muscle you've got. If there is a layer of body fat over it you aint going to see it!!!!

dubguy2006

Thanks for the tips!