Thread: decent chest workout??

Right now I came up with this:

flat-bench dumbell 3x15
incline barbell 3x10
cable pec deck 3x15
pushups..

Im kind of fat with lots of muscle from previous years of weightlifting. I want to get cut and lean. Dont care about strength

Originally Posted by SportinStyle

If you don't care about strength, you are doing it all wrong. Make it 3x6-8 on each of them. Substitute the Cable Pec Deck for Decline Bench (if possible) and instead of pushups are the end, do weighted dips.

The reason: Cable Pec Deck is only good for a good pump I have found and although results can be made (and usually are) from it, it is best used every other chest day or maybe every third. The pushups are also a bad idea; they will gain you zero muscle but will get you pumped.

Also, diet is key for losing weight and gaining muscle. You are gonna need to look at the "Diet and Nutrition" forum and check out "cutting".

Good luck!

No need for declines. If you hit the flat and incline bench properly with enough effort the decline serves no new movements or different muscle fiber recruitment. Also peck deck and any press are totaly different movements, why substitute one for the other?

Pushups are not really needed I agree with replacing them with the dips. Also don't judge workouts by pumps, there is no way to judge whether a workout is doing its job better then getting results. Trial and error are the best ways, pumps mean didly. If you perform a proper heavy maxing out day with reps between 3-6 range you most likely will never feel a pump. but you will be recruiting muscle fibers.

And yes diet is key, a crappy diet provides a crappy look IMO.