Suggestion for chest day?

BrokenArrows

Currently im doing:

Flat dumbbell press 4 x 6 (28kg x 2)
Machine Bench Press 4 x 5 (65kg)
Standing cable flys (18kg x 2)
Barbell shrugs (4 x 70kg)

+some cardio.

I need a change up. Any ideas.

FunkZ

Dumbell bench 5 x 5
Incline barbell bench 12 x 3
Military Press 8 x 3

?!

tribulus

Surely you can just change the exercises around and/or the rep scheme.

BB Bench instead of DB's. Do more volume on the bench instead of a separate pressing exercise. Do inclines instead etc.

BrokenArrows

alterations.ok then. suggest some changes to the current routine that will give me the most bang for my buck.

Im not seeing enough gains on my chest on my current workout

FunkZ

What are you mainly looking for, strenght or size?

Hanley

FunkZ wrote: »

What are you mainly looking for, strenght or size?

I would venture that you can't have one without the other...

OP, you've been doing mostly low reps by the looks of things, change it up. Hit high reps (8-12). You might not even have to change the exercises. People get so fixated on "adaptation" to specific exercises that they forget cycling volume and intensity is just as important (if not more so) than changing the actual lift themselves.

BrokenArrows

Hanley wrote: »

I would venture that you can't have one without the other...

OP, you've been doing mostly low reps by the looks of things, change it up. Hit high reps (8-12). You might not even have to change the exercises. People get so fixated on "adaptation" to specific exercises that they forget cycling volume and intensity is just as important (if not more so) than changing the actual lift themselves.

cool. might increase the rep aswell as doing incline and decline stuff.

im really looking to increase strength overall but ive made good gains all around but the chest is just lagging behind a bit in size compared to arms, shoulders back & muscles

Ill tryout the highrep for a while see how i get on.

conceited

If you want strenght stop doing so many exercises it's not a buffet.

Esse85

Try dips too

aye

try drop sets.

BossArky

Try chest implants.

Try.. cable fly, db fly, db bench, bb bench, dips, press ups, machines. Try them all and see what gives you the best "burn". Some people have trouble hitting the chest because other muscles (tricep, deltoids, etc) take over.

Mixing things up may help you figure out the best way to target your chest.

d-gal

Ya mix it up a lot, the first thing that goes when doing your chest is your triceps so try cables and flys.
remember on cables standing nearly upright will hit the upper chest but if your bent over its lower chest. Make sure you hit everywhere in the chest from different angles.
I would also completely agree with hanley than intensity/sets are very important, you will still get a lot of size with 10-12 reps as long as its intense and push the volume.
Pyramid sets aswell might be something you would like, works very well for some

gazzer

For the last month I have been doing the following when exercising my chest.

4 x 10 (Chest press with dumbells)
4 x 10 (Incline chest press with dumbells) or (Decline chest press with dumbells)
4 x 10 (Dumbell flyes)
4 x 10 (Incline dumbell flyes)

Some days I alternate with a bar instead of a dumbell for some or all of the exercises. Ive noticed some increase in size on my chest using this program so I am going to stick with it for the time being.

aye

you could also try supersetting dumbbell flyes with dumbbell or barbell bench press.
do the flyes first to pre-exhaust the chest muscle.

Wood

I found i was getting nowhere fast after initial gains with my normal routine, so i decided to hit sheiko for 12 weeks, that gave me some incredible gains, and for the last 4-5 weeks i've been doing a sort of Dorian yates style workout, 10-12 exercises per bodypart, as heavy as possible until failure.

Everybody i train with has commented on my size improvement, and my strength has gone through the roof over the last 3 months.
So much so, that i'm considering competing in the next few months, if i can.

But the important thing is that this worked for me, it may not work for you, it might, but it really takes a while to find out what does.

But training won't make you bigger on its own, ya gotta eat like Michael Moore all the time too (well cleaner than him but you get the idea)

Woody

Hanley

Wood wrote: »

I found i was getting nowhere fast after initial gains with my normal routine, so i decided to hit sheiko for 12 weeks, that gave me some incredible gains

But... but... but.... that's only like 3-5 reps at most. That COULDN'T possibly work!!!! :eek:



:D:D

Wood

Hanley wrote: »

But... but... but.... that's only like 3-5 reps at most. That COULDN'T possibly work!!!! :eek:



:D:D

well there was a 10 rep warm-up set, that really "tones" your "abs"

SuprSi

Where did you define your workout Wood? Did you use any online resource?

rubadub

Dips and inclined pushups. And everyday can be chest day, do 50 pushups before your breakfast everyday, and another 50 before bed.

TerrorFirmer

BrokenArrows wrote: »

Barbell shrugs (4 x 70kg)

How do shrugs do your chest? Or am I missing something...

BraziliaNZ

I do about 5 sets on the barbell benchpress, then 4 sets incline dumbers, and a couple of sets of decline bench. Then dips and weighted dips. I personally think flys are a waste of time.

conceited

Mount Maunganui nice part of the world

Transform

You just need to get stronger everywhere to have a bigger chest -

all the benching in the world is not going to matter a dam if you are not deadlifting over 100kg and squatting the same.

Keep mixing it up and focus on getting stronger period.