is this a good chest work out [Forum Archive]

Pages: 1

is this a good chest work out

(CLICK HERE here to view the original thread with full colors/images)

Posted by: Diesel

ok wene im doing chest workouts i start off with like 135lbs on flat bench. then after 3 sets of 15 i go to like a higher incline and do same reps and evreything then after i get to like the full incline i add on about 80 more pounds and do till i cant lift it anymore
this a pretty good way to work my chest?

Posted by: Mike51

now this is just a question...but your saying that you can bench around 215 on a full incline? but you start on a flat with 135? what are your goals in doing this? why if you can lift that much on full incline wouldnt you start on flat with a higher weight? like I said just a question and being nosey....the experts will see your thread and give you some ideas as to what you might want to do but damn thats a good bench

Posted by: Twin Peak

If you don't mind me being frank that is an aweful routine! I suppose it depends what your goals are but assuming you want to build mass and increase strength, that is NOT the best way to go about it. There are lots of good routines available and it depends on your body type and also your experience level.

However, a good routine for the average person should consist of between 6-10 working sets (not warm ups) and three exercises, once per week.

Each set should be taken to failure and failure should typically occur in the 6-10 rep range while will ensure you are using the proper weight.

Good exercises inlcude:

Barbell Flat
Dumbell Flat
Barbell Incline
Dumbell Incline
Wide grip dips
Flat Flyes
Incline Flyes
Cable crossovers
Pec-dec
and occassionally declines

Mix them up but onlly use three per workout. Use different permutations to keep your chest guessing, and therefore growing. Find the ones that give you the best pump and best results. For me, incline dumbbells are a staple and I usually do them first. But what works best for you will depend on your bodytype, the points of insertion of the chest muscle, relative strength of your shoulders, tris and abs, etc.

Posted by: TriZZle305

Originally posted by Mike51
now this is just a question...but your saying that you can bench around 215 on a full incline? but you start on a flat with 135? what are your goals in doing this? why if you can lift that much on full incline wouldnt you start on flat with a higher weight? like I said just a question and being nosey....the experts will see your thread and give you some ideas as to what you might want to do but damn thats a good bench

i was thinkin the same thing... i thought i had read it wrong...? if you can do 215 on incline then you should be able to do more on flat... if youre doing 135 15 times then why not increase the weight until you can only do it 8-10 times... and use some of the workouts TP posted... add in some decline

Posted by: TriZZle305

BTW thats pretty strong for a newbie.. how long exactly have you been lifting?

Posted by: NickB

Trizzle, hes only 14

Deisel needs to post pics... from what ive read in previous posts it sounds like hes a 14 year old Incredible Hulk.

Posted by: lean_n_76er

I gotta go with what TP said! Need not say anymore!

Posted by: sandwich

how many sets do ya do?......it sounds like yer doin too much. why not do 2 movements with 2-3 sets? keep the reps 6-8.

Posted by: TriZZle305

Originally posted by NickB
Trizzle, hes only 14

Deisel needs to post pics... from what ive read in previous posts it sounds like hes a 14 year old Incredible Hulk.

ill agree with that, i definatley cant rep 215 8 times... i can barely do it twice on flat bench... let alone on incline... he must be one of those gene pool lotto winners everyone has been talkin about

Posted by: Scotty the Body

go with what Twin Peak and the others said, your chest workout is VERY bad, I'm guessing you got the numbers wrong or you have a VERY good set of shoulders for a 14 year old.

The more incline you have, the more your shoulders help to lift the weight so that why I said you have good shoulders.

Posted by: Diesel

ya i guess i have pretty big shoulders but like some times wene ever im not pumped i can only get it up about 9 times and on last one i have my dad help me

Posted by: Diesel

and iv notcied that my traps or what ever ther called are alot bigger than most other kids my age

Posted by: Diesel

and iv had my weight bench for about 3 years now and just last year i started to really get into weight lifting

Posted by: TriZZle305

i dunno i still cant see how your shoulders can surpass your chest like that... well who knows

Posted by: Diesel

now this is just a question...but your saying that you can bench around 215 on a full incline? but you start on a flat with 135? what are your goals in doing this? why if you can lift that much on full incline wouldnt you start on flat with a higher weight? like I said just a question and being nosey....the experts will see your thread and give you some ideas as to what you might want to do but damn thats a good bench

cause i do kinda like a pyramid thing like ill have less weight on flat then on medium ill add a lil more weight and then on full incline ill add even more

Posted by: TriZZle305

thats not exactly a pyramid... a pyramid is all on one workout lets say for example benchpress.(load pyramid) you start off with 100 pounds 15 reps then you go to 150 7 reps then to 200 for 3 reps (this is a lousy and unlikely pyramid but just for example) what youre doing kindof is a pyramid but you usually dont change the incline while doing it ... or at least ive never heard of it or seen it done like that

Posted by: Diesel

u guys dont beleive i lift that much weight huh?

Posted by: Scotty the Body

If your being honest about the weight your lifting at 14, you could really get huge with a GOOD routine and proper diet.

I suggest you do all the reading you can, learn from people that have been there.

Posted by: TriZZle305

its not that i dont believe you can lift that much weight... i just cant believe your shoulders are that much stronger than your chest... most people can decline and flat more than they can incline but i guesss their are exceptions

Posted by: Diesel

i can lift more on flat thoe than i can on incline i can get about 220
but its hard thoe i can only get up bout 10 times

Posted by: TriZZle305

that sounds more believeable than 135 on flat and 215 on incline...

Posted by: Diesel

i ment on flat i can get 220 but i was wrong about my reps thoe i can

Posted by: Diesel

i got 11 times other day

Posted by: Diesel

wene i lift thoe i get pumped by getin reaaaalllly pissed off

Posted by: Mudge

I am using a moderate incline, 35º or so? I start with 85# dumbells, and then do dips, in the 10 rep range at the moment.

Occasionally I'll do a set of flat benches, or flat dumbell presses.

Posted by: Prince

here is an example of my chest work-out:

yesterday I did 5 sets of decline smith press and 3 sets of machine pec deck.

that's it.

Posted by: JenD

Just from a female point of view........I can bench a heck of a lot more on a Smith than I can a free bar. On a Smith, you don't have to worry about using stablizing muscles, whereas on a free bar you do. Much harder.

Deisel.........you're one strong young man! How tall are you? How much do you currently weigh? Is your dad a big guy? Just trying to figure out what your genetics might be.

jen

Posted by: Prince

Yes, you're correct! You can always press more weight on a machine than free weight because you do not have to balance the weight, which incorporates synergistic muscles.

I use both, my next chest work-out will be either barbell or dumbbells. Just the same I did free weight squats on my last leg work-out, so next time I will do leg press.

Posted by: Diesel

im 5'11 250lbs

Posted by: Diesel

and ya my dads 6ft

Posted by: lean_n_76er

Originally posted by Deisel
im 5'11 250lbs

JEEZUS!

I'm 6'4" @ 210! Way to go kid! My nephew is 14 @ 5'8"and 150. He'd kill to be that big! Although, my sister would kill for him not to eat so much!

Posted by: Vale Tudo

I think that maybe I am a freak or something becasue my average chest day will look something like this"

DB Flys 3x8
flat bench BB 3 or 4 x5-7
weighted dips 3x8
decline 3x8
incline DB 3x8
and then maybe some flys to finish them off. and I make gains all of the time!! I work it one time a week, and still gain muscle and stregnth. last workout I jumped up to 345 on my last set of BB flat bench...i know it seems like I am over training it but if I am seeing gains do you guys think i should change my workout up some?

Posted by: sandwich

Vale, yer doin abit too much imo...but if its working for ya....

Posted by: TriZZle305

my routine is the same as vales minus the dips and i make gains... maybe if i add in dips ill make faster gains!

o yeah and except for i do DB decline and BB incline

Posted by: J'Bo

Growing faster is not always better boys!

Posted by: TriZZle305

Says who???!!! lol j/k

Posted by: pumpit

Says the natural ageing process, the faster you make your gains in muscle the faster your gains will slow down and become harder to aquire.

Posted by: TriZZle305

Originally posted by TriZZle305
Says who???!!! lol j/k

Posted by: J'Bo

Plus your tendons and joints need time to properly adjust to the larger muscle volume. So shut it my little T, you joking weiny.

Posted by: TriZZle305

where was everybody i went to the chat last night and it was empty!!!

I wanted to hear about pie

Posted by: J'Bo

I was out trying to get some.
Haha j/j.
I went out dancing with the girls.
Tonight i will be around though.

Posted by: synth

two things.

1) are you sure your dad isn't doing the lifting for you?
2) are you like 14 years old or more like 25years old? Cause if you're younger than 20, than damn. But I wouldn't belive it untill I see it.

Cause I'm almost 18, 161pounds. and I can push out about 170-185bench, just depends on what day it is. However thats on the smith. On just the bar i usually hit about 135lbs cause i have shit writsts.
Peace
~Synth:o

Posted by: T-Money

ok im 18 and i workout a lot. its a 5 day workout and 3 days include some sort of bench workout. my max bench is 255, and my 10 rep mak is 205... and im only 5'9" and weigh 149 lbs...

Posted by: Gazhole

Congratulations?

We really needed to hear that in this 7 year old thread.

Posted by: pumpfootwear

thanks twin peak .. i am good with my routine exercise but i think i should follow urs list of exercise which u have mentioned above..in ur post.

(CLICK HERE here to view the original thread with full colors/images)

is this a good chest work out

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34