Thread: chest workouts!

3-4 sets flat bench, 1-2 sets incline press. Thats my workout.

If you want to tone up, while muscle will help you need to have lower bodyfat to show definition.

3-4 sets of bench press super setted with lieing flat flys 3-4 sets, then 3-4 sets of incline flys and finaly 3-4 sets of leaning forward dips thats my chest work out. when you superset you get a good pump.

I like the other guys suggetions, but I would finish off with some heavy slow cable nautulis fly's as well. I like to really stetch my chest at the end.

3x dips
3x incline db press
atm for me

whats your age?/and yrs of training?
we dont want to over train u or cause any injuries!

thx guys
im 17 and been training for 2 months

mudge, why less on incline? and wheres the decline? how are u so big man and u do so little, i train for like an hour, hour and a half everyday and i'm still weak... do u really see progress with that much training mudge? and how many reps do u do in each set?

answer would be appreciated

Originally Posted by trixr4kiddz

thx guys
im 17 and been training for 2 months

imho all i would do is 3 sets bench 8-10 reps
2 sets incline db's. 8-10 reps
experiment with either light db flyes for one set focusing on form, or cable cross overs, light and focusing on form!
when you hit 6 full month of training,add 1 more set to inclines. and change the reps to 6-8 and add a little more wt.
your growth plates are established, but focus on form,and train smart!!

mudge, why less on incline? and wheres the decline? how are u so big man and u do so little, i train for like an hour, hour and a half everyday and i'm still weak... do u really see progress with that much training mudge? and how many reps do u do in each set?

you don't gain muscle in the gym bro, you put on muscle the rest of the day. Goin in everyday is a fast track to overtraining. Up your intensity and shorten your WOs, you will be much better off. Recovery time is more important

Originally Posted by gr81

Recovery time is more important

that was a hard pill for me to swallow, but the man is right.

i used to go gung-ho, 4 days in a row, 1 off, then repeat. it wasnt even so much my recovery that was hurt after a while, it was my motivation.

by not going as much, when u do get in there, you become a beast.

keep pumpin,

FLEX

^^dude I think that a good percentage of beginners fall into that trap, b/c I used to feel back in tehday that I wasn't fully tired after an hour or so. I used to train for sometimes 2 hrs in my first 6 months to year of training, and it hurt me, but I never could find a way to feel spent. Sometimes I would go back and train later that day. I finally found a way to up the intensity in my working sets and found myself gaining like never before. A person just can get overzealous very easily and want to get big so bad that this mindet will end up hindering the. Pumpin start lifting heavy with lots of compound movements, squat/bench/dead and use those to up your intensity level. You will get it man. good luck. Flex what up boooyyyyy!!

guys i dont know why but i cant bench press
when i try to bench press i lose balance so quickly
when i use this automatic bench press machine where there is no weight on the bar it is soo easy

DO flys then, don't use machines if you wanna eventually be able to press. You need to build your stabilizers

Just do 6-9 sets of various exercises. Switch up the exercises all the time. Some good suggestions are:

Incline/Decline/Flat Bench Press
Incline/Decline/Flat Dumbell Press
Incline/Decline/Flat Flys
Dips

Definition comes with lowering bodyfat. The key to this is diet. Check out the stickies in the diet & nutrition forum to start. The stickies along with some searching led me to my final diet, which I had approved by the more knowledgeable people on the boards. It worked for me. Check out my gallery for results.

i never did flys ever.... are flys really important?