Good Chest Workout??

[ToughLuck]

My usual chest workout is:

Bench Press: 150 lbs (12 reps), 160 lbs (8reps) , 170 lbs (6 reps)
Incline Bench: 130lbs (12 reps 3 sets)
Decline Dumbbell Press: 100 lbs (12) 110 lbs (12) 120 lbs (12)
Dumbbell Press (120 lbs 3 sets of 12 reps

and then i hit the machine press at 140 lbs for as much as i can do.

anything wrong with this workout, anything i can add to make it better or take out thats unneccessary??

[Ineffable]

What ever works for you. I prefer only 1-2 sets of an exercise of about 4-6 reps, +2 forced. These are not negatives, but you trying to press the weight up as best you can and the spotter doing as little as possible.

You do not want to tax your muscle, so do your heavy set first and if you feel the need to do a set of 8, 10, 12 reps, then do it last.

Instead of the machine press, try doing an extra set of bench press with 60% of your max and bring the bar down to your throat for as many reps as possible.

[ToughLuck]

Originally Posted by Ineffable

What ever works for you. I prefer only 1-2 sets of an exercise of about 4-6 reps, +2 forced. These are not negatives, but you trying to press the weight up as best you can and the spotter doing as little as possible.

You do not want to tax your muscle, so do your heavy set first and if you feel the need to do a set of 8, 10, 12 reps, then do it last.

Instead of the machine press, try doing an extra set of bench press with 60% of your max and bring the bar down to your throat for as many reps as possible.

I was always told to do the lighter first and pyramid up to the higher weights, is this wrong?

[Maveaider]

I was always told to do the lighter first and pyramid up to the higher weights, is this wrong?

Nope. There are two basic approaches, neither of which are wrong: either increase the weight and decrease the reps, or decrease the weight and increase the reps. The former gives strength and bulk, whereas the latter gives more stamina.

Bench press exercises are compound and soak up a lot of your energy because of the other muscles used (delts and triceps), so I'd suggest doing a couple of dumbbell fly exercises (particularly the decline fly for lower pecs) instead of some of your bench exercises. That way you'll have more energy left and you'll have targeted your pecs like a bench press never can. D

[Adonis]

Here is an awesome chest workout that will take around 40-60 mintues to complete

10 sets of 3 reps with 80% of 1RM with 70-90 seconds between sets

A) Flat barbell bench press

4 sets of 6 reps with 85% of 1RM with 90 seconds rest between sets

B)Incline dumbbell press
C) Weighted Dips

2sets of 10 reps with 70% of 1RM with 45-60 seconds between sets

D1) Lying barbell skull crushers
D2) Decline pushps or decline dumbbell flys

[Killa_Z]

i would drop the Decline Dumbbell Press and Dumbbell Press and throw in some flat and incline fly's to give it more of a variation rather than having all press exercises, or you could take out the dumbell presses and throw in some wide grip dips, and take out the declines and put in sum dumbell pullovers and i dont see the machine as being necessary at the end.

if your a begginer then 5 different exercises just on the chest which you are currently doing seems too much so you risk overtraining. stick to 3 or 4 different exercises per big muscle group for now

you could have:
flat bench
incline bench
pullovers
wide grip dips

or

flat bench
inlcine dumbell press
flat fly's
incline fly's

[mlmmaster]

Ya in most of the schedules I miss the isolation exersises... So I think 4 ex. : 2compound and 2 isolation...

And for a good workout depense on for howlong you train the same schedule Its all about various training... 2 months 4x 6-8 reps then 4x12 reps etc...

My Chest/ Triceps training for this month looks like:

Flat Bench press ( or Dumb press if is crowded) 6--8 reps x 4 sets
Incl. flys 6--8 reps x 3 sets
Incl. Dumb press ( or incl barbell Press) 6--8 reps x 3 sets
Cablecross over with the Scoop 10-12 repsx 3 sets

Triceps:

Reverse Pushdown 6-8 reps
Dippen regular grip.. 4 times as many as possible..


the upperpart of the chest is difficult thats why I do al lot of upperchest.... therefor you look big....

[exnatural123]

I usually include incline on shoulder day... I'm stronger on dcline so I usually do this first... Droping flat bench would be OK idea... Just make sure you hit decline and incline...