Thread: Chest / Delt Routine

I see it the best decission to train chest+Front Delts on the same day ...rear delts with back

Didn't know delts were considered a large bodypart?

Anterior (front) and lateral (side) deltoids are trained secondarily in the following exercises:

Bench Press
Dips
Chest Press
Dead Press
Close-Grip Bench Press
Isometric Press
Shoulder Press
Military Press
Corner Press
Arnold Press
Push Press
Jerk portion of a clean and jerk

Posterior (rear) deltoids are trained secondarily in the following exercises:

Bent-Over Rows
DB Bench Rows
Chest-Supported Rows
T-Bar Rows
Supine Rows
Seated Rows
Pullups
Chinups
Lat Pulldowns
Deadlifts*
Cleans*
Snatch*

*not in the obvious way, but the major pulling/supporting of heavy weight will bring them into the equation

Thanks for the info. I am still looking for a sample type of training day for both bodyparts trained together. # sets and exercises preferred.

Obviously, I will be doing bench press and incline press. I am curious as to if I do Seated presses as well if this would be too many pressing exercises in one workout?? Should I concentrate on more isolation type exercises for delts??

I also like the idea of fronts and sides trained with chest and rears with back. It makes perfect sense.

Upper Push (Horizontal and Vertical)

Bench Press: 5 x 5
BB Military Press: 5 x 5
Incline DB Chest Press: 3 x 8
DB Shoulder Press: 3 x 8

Done.

I agree with Phineas. You could throw in some laterals as well for rotator cuff prehab and general shoulder health. They also tend to balance out the side delts.

Originally Posted by Phineas

Upper Push (Horizontal and Vertical)

Bench Press: 5 x 5
BB Military Press: 5 x 5
Incline DB Chest Press: 3 x 8
DB Shoulder Press: 3 x 8

Done.

this +1.

Though i would personally do dips instead of the last two exercises and go home early, lol.

Originally Posted by Gazhole

this +1.

Though i would personally do dips instead of the last two exercises and go home early, lol.

Speaking of dips, have you visisted our fart thread yet?

Originally Posted by Phineas

Speaking of dips, have you visisted our fart thread yet?

I'm wondering whether to move it to Anything Goes and be shot of it, if thats what you mean :P

Originally Posted by pwloiacano

I am looking to switch up my training routine.

I am looking to train Chest / Delts on the same day.

Is it too much to train these two large body parts together?

Can anyone share a sample routine with me?

How many sets for chest? delts? Good exercises?

Thanks.

Incline Barbell: 4x6-8... no lockout, stopping few inches before touching top of chest
DB Flat: 4x10-12....deep stretch, squeeze and contract on the top
Incline Hammer Strength: 1 warm up set, 1 x 6-8, drop x fail, drop x fail....constant tension
Shoulder Press (I enjoy the Nautlis Machine): 4x8-10....slowed negatives, no lockout, static hold
DB Lateral: 4x12-15...hold and squeeze at the top pausing and slowly controlling the negative
Rear Delts: no plan here, I just destroy them

Originally Posted by Phineas

Speaking of dips, have you visisted our fart thread yet?

Fuck yah!

Originally Posted by Gazhole

I'm wondering whether to move it to Anything Goes and be shot of it, if thats what you mean :P

You can't do that! I don't go to that board. Besides, we talk of all sorts of information as it pertains to training; diet, human forces and excertion, plates and stuff. Hell, even dips have been mentioned a couple of times.