Your chest workout?

[Moon88]

It's been about 4 months since I've been back. I stick with free weights and I'm getting a little bored with my routine.

Here it is

4 sets of 15 flat dumbell press
4 sets of 15 Incline dumbell press
& just went to dips (3 sets of 8) instead of flys.

I want to stick with free weights is there anything different I can do to get a good workout?

 

[Derek12]

weight?

 

[LineTamer+]

Alternate Dumbelll and barbell, maybe some declines, pushups between sets.

 

[redpimp]

It's been about 4 months since I've been back. I stick with free weights and I'm getting a little bored with my routine.

Here it is

4 sets of 15 flat dumbell press
4 sets of 15 Incline dumbell press
& just went to dips (3 sets of 8) instead of flys.

I want to stick with free weights is there anything different I can do to get a good workout?

Thats the very reason i joined with golds gym...I was really bored with the dinky gym at our complex!!! There is way more stuff to do in a real gym and the one thing i love about it is the variety of equipment inspires you to try out new stuff plus best of all, time almost disappears, matter of fact at times i have to force myself to walk out of the gym so as not to hurt myself by doing too much!!!

Even equipment that does more or less the same kind of work out but by different makers, has nuances that make the exercise more interesting

get out and change up your routine

 

[Journeyman]

Depending on what you are looking for...

I would lower the reps and add weight and do bench presses, or atleast mix them up more (inclines and reps, mix up the pounages and reps) NEVER stay with the same routine for more than 2-3 months, you always need to trick your body , meaning change it up, again this really depends on what you're looking for.

Close Grip benches are good for inner chest and triceps, add dips, inclines....most important thing is to mix it up.

 

[max1234]

Add decline flys to your chest workout along with cable flys. The declines are excellent at filling out your chest.

 

[hellah10]

I always bench with my legs up...you should try it sometime. You`ll get that real good workout feeling with your inner chest. Benching with my legs up really helped develop my chest

3 sets of flat bench
3 sets of incline (I alternate between dumbells and the bench)
3 sets of decline
3 sets of flys
then I do as many push-ups as I possibly can till muscle failure

then I do my Tri's (chest and tri days)

 

[chanman83]

there are tons of stuff you can do. You can do negatives with someone spotting you. Also you can slow down your downward motion for like a count of 3 and then explode back up and do teh same. Some others is you can widen so you can get a better stretch in your pecs.

What hella mentioned is isolation of the pecs. when you have your legs up all your weight is put on your chest. Other is flat bendh dumbells on a gymball. If you dont' know what they are its the balls that you prob see people are on when they do abs..

example...

http://store1.yimg.com/I/exertools_1861_9059024

those..

I hope that helps you out. Always good to change up your stuff evey like 8 weeks or so for best growth

 

[Moon88]

Legs off the floor and onto the bench or off the bench also? Thanks!

 

[hellah10]

i bring my legs up from the floor...put them in the air and cross them....i cross them like this

 

[hellah10]

if your gonna start benching like this...i would recommend going very light at first becuase it`ll take ya about a week or 2 to adjust to the new technique....doing this with ur legs up forces you to have good technique, otherwise you will lose balance and end up putting your legs on the floor....at first you may get frustrated, but after about a week...you`ll get the jist of it and really enjoy doing it cuz the feeling in your pecs is awesome (for me at least)....legs up has done wonders for my chest....i also do decline with my legs up - i have tried incline, but its hard on the balance

this technique is more popular with those who workout their chest with dumbells...Im not a fan of dumbells, but they are good.

May 24th I had a 35 inch chest (yes i write down measurements to see if i reached my goals)....as of yesterday, I got a 39 inch chest...so I have grown 4 inches using this technique

 

[Derek12]

I'm trying a new one this month, it may work for you.


1. Push ups 3x40
2. Closegrip bench 3x5
3. Incline bench 3x3 (heavy)
4. Dips 3x25
5. Bench Press 3x10
6. Reverse grip bench 3x6
7. One arm overhead ext. 3x12
8. Decline DB bench 3x5 (heavy)
9. Bench dips 3x25
10. Pec Dec 3x10

How much weight? I leave that to you....Try it once a week, 2 days the most. :muscles: