Chest Training Variation

[pwloiacano]

What is the forum's opinion on how to vary chest workouts?

I normally do flat benches first (4 sets) ; inclines (30% angle) second (4 sets) ; and either a variation of flyes or cable crossovers last (2-3 sets). I add some declines in every so often.

I train chest once per week. On Saturday's with tri's. Was doing chest with delts, but took the forums advise to not do that anymore.

I am curious as to would it be better to just do flats one week, then inclines another week? And just continue to alternate? Or do both every week and alternate which exercise I do first?

Let me know your feedback. Thanks.

 

[gopro]

Variation is key in making continuous gains, especially the longer you have been training. Vary exercise order, BB vs DB's, reps per set, etc. You can do it workout to workout or in short cycles of 3-4 weeks.

Good luck!

 

[GMO]

Variation is key in making continuous gains, especially the longer you have been training. Vary exercise order, BB vs DB's, reps per set, etc. You can do it workout to workout or in short cycles of 3-4 weeks.

Good luck!

This^^^

 

[gopro]

This^^^

Thank you for the PM friend!

 

[pwloiacano]

Thanks gopro. My next question is on inclines. What in your opinion is the proper angle to perform these at? There is a free weight incline bench at the gym I train at, but I feel that it is too high as I only feel it in my delts. Is it good to vary the angles??

Anyone please feel free to comment. Thanks.

 

[gopro]

Thanks gopro. My next question is on inclines. What in your opinion is the proper angle to perform these at? There is a free weight incline bench at the gym I train at, but I feel that it is too high as I only feel it in my delts. Is it good to vary the angles??

Anyone please feel free to comment. Thanks.

Yes sir...I also vary the angles with which I do incline presses and flyes. I will switch between 30, 45, and 60 degrees at various workouts.

 

[ZECH]

Yes sir...I also vary the angles with which I do incline presses and flyes. I will switch between 30, 45, and 60 degrees at various workouts.

You da man!

 

[gopro]

You da man!

Hey bro! Good to see you! And, thanks as always!

 

[pwloiacano]

Thanks gopro. Do you do different angles in one workout, or do you just concentrate on one at a time? Would you also vary the angle for incline flyes as well?

 

[gopro]

Thanks gopro. Do you do different angles in one workout, or do you just concentrate on one at a time? Would you also vary the angle for incline flyes as well?

Could go either way. Sometimes I will do say Smith incline presses for 3 sets...one at 60, one at 45, and one at 30. Same thing with incline flyes.

Other workouts I will stick with one angle and switch the next time.

The point is to keep changing things up in order to stimulate different sets of motor unit pools.

 

[jstarcarr]

try reverse grip flat becnh press, lowering in an arch movement from above head to under chest, works great for upper chest.

 

[gopro]

try reverse grip flat becnh press, lowering in an arch movement from above head to under chest, works great for upper chest.

This is true, as EMG studies have pointed out. I like to do these AFTER inclines, and on a Smith for better control. Very nice upper-pec-pumper!

 

[pwloiacano]

Thanks gopro. I am going to try the reverse grip on the smith machine after I finish up with inclines.

Do you think it is a good idea not to do regular flat benches if these two movements (inclines/reverse grips) are performed in the same workout?

Would it maybe be a good idea to do this one week, then maybe the following week regular benches and declines?

 

[gopro]

Thanks gopro. I am going to try the reverse grip on the smith machine after I finish up with inclines.

Do you think it is a good idea not to do regular flat benches if these two movements (inclines/reverse grips) are performed in the same workout?

Would it maybe be a good idea to do this one week, then maybe the following week regular benches and declines?

You can do benches + inclines one week and benches + reverse grips the next. Then the following week perhaps skip the benches and just go with inclines and reverse grips.

 

[pwloiacano]

Thanks gopro. I am getting the sense that you are not a fan of the decline bench press movement? Is this something that perhaps I may be overthinking a bit?

 

[gopro]

Thanks gopro. I am getting the sense that you are not a fan of the decline bench press movement? Is this something that perhaps I may be overthinking a bit?

It is VERY rare to see an underdeveloped lower chest, so I think declines are rather unnecessary for almost everyone. Flat bench work, dips, flat flyes all hit the lower chest just fine.