Hi again,
Well this time I am writing about chest. It has grown but not as much as it should though, I mean I put alot of work and the results are not satisfying. There is still fat around chest.
As far as routine goes this is what I do for chest:
Barbell Exercises:
Flat Bench 1x15-17 warm up
3x10-12
Incline 1x15-17 warm up
3x10-12
Flat Bench Flies 3x10-15
Push ups 2-3x40-60
On next Chest day I do the following with dumbbells:
Incline 1x20 warm up
3x10-12
Flat 1x20 warm up
3x10-12
Decline 3x10-14
Push ups 2-3x40-60
Any ideas or suggestions as to what I could change.
Thank you
Chest not improving much
Moderators: Boss Man, cassiegose
- warm up with 2 - 3 x 4..sets of 17 before yuo've even started is ludricous
session 1
- do 2 x 6 as heavy as you can BB Bench Press resting 3min aiming for a new max each session
- than do 2 - 3 x 10 x 30 degree db incline press
- superset these with push ups (go straight from inclines into push ups than rest 1 - 2mins)
session 2
- 30 degree incline bb 3 x 8
- db flat 3 x 8
- push up circuit x 2 (floor x as many as you can, knee bench x as many as you can than wasit bench x as many as you can...rest 1min and repeat
session 1
- do 2 x 6 as heavy as you can BB Bench Press resting 3min aiming for a new max each session
- than do 2 - 3 x 10 x 30 degree db incline press
- superset these with push ups (go straight from inclines into push ups than rest 1 - 2mins)
session 2
- 30 degree incline bb 3 x 8
- db flat 3 x 8
- push up circuit x 2 (floor x as many as you can, knee bench x as many as you can than wasit bench x as many as you can...rest 1min and repeat
BossMan - As for over all growth, I have improved. I just wanted to create a better looking, more cut chest.
Swanso5 - you are saying to only warm up with 4-5 reps?
Another thing I tent to do is I focus more on incline, for some reason i think that it will work more on upper chest and give me the cut in the middle of chest.
I am not sure I understand the :
knee bench,
waist bench.
Thank you
Swanso5 - you are saying to only warm up with 4-5 reps?
Another thing I tent to do is I focus more on incline, for some reason i think that it will work more on upper chest and give me the cut in the middle of chest.
I am not sure I understand the :
knee bench,
waist bench.
Thank you
you'll lift more wt on flat bb bench press than incline which is what builds muscle not 'angles"...
for push ups do 1 set x failure on the floor as normal
immediately do push ups with hands on a knee bench or a normal wt bench and do the same
immediately do push ups with hands on something maybe mid thigh - waist like the pins of a squat rack ot smith machine and do the same
rest 1 - 2mins and repeat
for push ups do 1 set x failure on the floor as normal
immediately do push ups with hands on a knee bench or a normal wt bench and do the same
immediately do push ups with hands on something maybe mid thigh - waist like the pins of a squat rack ot smith machine and do the same
rest 1 - 2mins and repeat