Can anyone help me?!?!
I've been training seriously now for 3 and half months (would call it 7 and half but 4 werent serious!!) and have come on pretty good! I've dropped from 17st 4 to 15st 10 in the last month and half; and for the last 3wks have added creatine to diet whereas before it was a regular whey protein. I'm noticing real results on legs, shoulders, back, bi's and tri's - but I just dont seem to be getting chest right!!!!!!!
I havent exactly got a set of moobies but they are pretty fleshy!! I currently do a push/pull routine on alternate days (mon/tues & thurs/Fri)with cardio on a weds, but I also have a 15 minute fartlek run after every session. chest is done on mon and thurs, and at the moment I'm doing a machine bench press with 60 for 10x3, machine incline bench with 50 for 10x3 and then on the pec deck with 50 for 10x3.
I was thinking of changing to dumbell work for the chest to see if I got better results, is this the right move?? Or can anyone recommend a better way and some good exercises please?? Not really a fan of the barbell bench, but if thats the way forward I aint gonna argue ha!
Cheers
Vince
Chest!!!!!!!!!
Moderators: Boss Man, cassiegose
Flat Bench and inclined Bench are too similar. Inclined is more likely to stimulate more of the Clavicular portion of the Pecs, as opposed to the Sternal portion, and then Pec Deck hitting a lot of the Pectoralis Major.
So you could add something else in for Chest, like doing the Inclined stuff, but doing Dumbbell Presses, and then twisiting through 90 degrees, so you start in a Press position, then rotate to a Flye position, during the movement. The Dumbbells touching lengthways at the top of the movement, not end to end.
That might give you a slight variation.
Start with Bench Press, switch to the Incined Dumbbell ones, then finish on Pec Deck.
So then you're using 3 different types of equipment, Bar, DB's, Machine, and 3 different body positions, flat, inclined, upright.
Might do it, just a few subtle changes instead of a massive overhaul.
Also if you're using Creatine instead of Protein Powder, don't, use both. They are in those all in one products anyway, so there shouldn't be any problems with absorption, or competition, mixing them together.
So you could add something else in for Chest, like doing the Inclined stuff, but doing Dumbbell Presses, and then twisiting through 90 degrees, so you start in a Press position, then rotate to a Flye position, during the movement. The Dumbbells touching lengthways at the top of the movement, not end to end.
That might give you a slight variation.
Start with Bench Press, switch to the Incined Dumbbell ones, then finish on Pec Deck.
So then you're using 3 different types of equipment, Bar, DB's, Machine, and 3 different body positions, flat, inclined, upright.
Might do it, just a few subtle changes instead of a massive overhaul.
Also if you're using Creatine instead of Protein Powder, don't, use both. They are in those all in one products anyway, so there shouldn't be any problems with absorption, or competition, mixing them together.
here are 3 best options in order:
1 - get some gymnastic or chain suspended handles and do push ups on them...simply awesome and it's what i do for chest and nothing else
2 - push up drop sets - using push up bars or db's, do 1 set to failure then throw bars/db's away and do floor push ups as many as you can then pearch yourself up on a bench about mid shin to knee and do as amny as you can again...you'll puff up and they're functional
3 - db work for more range of motion and bb work for ultimate mass potential (the more wt you can bench the more wt you'll do for all chest exercises)
1 - get some gymnastic or chain suspended handles and do push ups on them...simply awesome and it's what i do for chest and nothing else
2 - push up drop sets - using push up bars or db's, do 1 set to failure then throw bars/db's away and do floor push ups as many as you can then pearch yourself up on a bench about mid shin to knee and do as amny as you can again...you'll puff up and they're functional
3 - db work for more range of motion and bb work for ultimate mass potential (the more wt you can bench the more wt you'll do for all chest exercises)
Cheers guys, liking the sound of those ideas.
Boss Man, with the whole creatine/whey protein business......I'm currently taking Pro-Lab pure creatine approx 2/3 times a day (1 at breakfast, 1 after lunch and then 1 immediately before training) and I was using the USN whey protein before that. Whats the best way to get results from taking creatine and protein?? And I still need to lose fat from around mid-section, will it help??
Boss Man, with the whole creatine/whey protein business......I'm currently taking Pro-Lab pure creatine approx 2/3 times a day (1 at breakfast, 1 after lunch and then 1 immediately before training) and I was using the USN whey protein before that. Whats the best way to get results from taking creatine and protein?? And I still need to lose fat from around mid-section, will it help??
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Liquidmetal
- STARTING OUT
- Posts: 18
- Joined: Wed Apr 11, 2007 1:50 pm
- Location: Georgia
As an alternative to the pec deck you could also do incline cable flys and regular cable flys. Just imagine your hugging a tree. You'll feel it all in there.
Also, have you looked at or tried all of the upper chest exercises listed in the training section of this site? There are plenty of great exercises. Find the one that hit's the area you want to work and go with it.
Also, have you looked at or tried all of the upper chest exercises listed in the training section of this site? There are plenty of great exercises. Find the one that hit's the area you want to work and go with it.