Good Chest Workouts

[SlapShot]

I need to change up my workouts for my chest. Right now, I spend a lot of time in the gym, and my man-chest isn't nearly as impressive as it should be.

My chest/back workout as of right now is:

dumbbell bench/barbell bench
incline dumbbell bench
straight arm fly
dips

My back is strong, but I feel like my chest is lacking, and we all know that the guys with the pecs get the chicks.

 

[wao]

I need to change up my workouts for my chest. Right now, I spend a lot of time in the gym, and my man-chest isn't nearly as impressive as it should be.

My chest/back workout as of right now is:

dumbbell bench/barbell bench
incline dumbbell bench
straight arm fly
dips

My back is strong, but I feel like my chest is lacking, and we all know that the guys with the pecs get the chicks.

Depending on what you are trying to achieve ( BULK or strength) My Chest consists of declined bench ( 3 set of 10 and a 4th with as much weight as I can to at least 5) Flat bench same sets as above, Dumbell Fly's flat same sets as above and cable fly's.

 

[0range]

Don't forget decline bench.

Also you can varie between dumbell, barbell and cables.

 

[wao]

Don't forget decline bench.

Also you can varie between dumbell, barbell and cables.

Great point, everyother week I alternate between Inclined and Declined.

 

[TnTBigman]

benchpressing with dumbells (decline, flat, incline)are great for achieving L+R balance and independent strength.
But for overall strength and size you need overload, and barbell chest exercises are the best. Chest Flyes (dumbell or cables) are worthless.

 

[Deleted member 23235]

...and we all know that the guys with the pecs get the chicks.

ok, a bit off this topic... in a recent survey of women, in Men's Health magazine I read... solid abs (6 pack) rated the #1 male "sexy" body part, with arms being a distant #2

 

[SlapShot]

ok, a bit off this topic... in a recent survey of women, in Men's Health magazine I read... solid abs (6 pack) rated the #1 male "sexy" body part, with arms being a distant #2

I read that. I'm working on the abs, but my best feature is definitely my back. I get asked if I am a swimmer a lot.

 

[wyutani]

i head my friend said this before, she says running is a good chest work out cos you swing ur arms when running. i think she was joking, but you know, maybe shes right.

 

[0range]

i head my friend said this before, she says running is a good chest work out cos you swing ur arms when running. i think she was joking, but you know, maybe shes right.

***nvm... ppl who don't get sarcasm might take me seriously.

 

[Rickson]

The traditional bench routine:

Barbell flat bench, Incline barbell bench, decline barbell bench.

My chest workout:

Barbell flat, incline dumbbells, dips.

The mix it up routine:

Dumbbell flat, barbell incline, dumbbell decline.

I'd skip the fly altogether. I prefer cable crossovers, but I usually skip those too.

 

[SlapShot]

The traditional bench routine:

Barbell flat bench, Incline barbell bench, decline barbell bench.

My chest workout:

Barbell flat, incline dumbbells, dips.

The mix it up routine:

Dumbbell flat, barbell incline, dumbbell decline.

I'd skip the fly altogether. I prefer cable crossovers, but I usually skip those too.

I really need to work decline in. Do you prefer dumbbell for any specific reason?

 

[El Pelele]

Normal pushups and Decline pushups. Or just decline. works like a charm

 

[smirker]

heavy barbell/dumbell presses for mass, pushups for definition.

I used to do 1 warm up set with 50% of max then to failure 2 sets only of 6 and 4 reps. Flat BB bench, followed by incline DBell press. So 4 sets total for chest. Repeat twice/three time weekly with min 2 day rest in-between. Feel the pump after your 4th set and tell me it isn't working.

Found nothing better for increasing mass. Decline pushups to sculpt and define. Less is more provided you put the effort in. Key is intensity NOT duration.

 

[slice bh compliment]

Get a half a cord of firewood. Transport it by wheelbarrow from one side of your yard to the other and pile it up on a platform.

Get an axe and split the wood into various sizes.

Not only is this good for your arms, legs, chest and back, it results in getting some wood stocked so you're ready to build lots of good fires this winter (for when the ladies come over).

 

[heycal]

ok, a bit off this topic... in a recent survey of women, in Men's Health magazine I read... solid abs (6 pack) rated the #1 male "sexy" body part, with arms being a distant #2

Problem with this is that the time a woman see's your abs, you hopefully won't need good ones to help you close the deal...

Better to have a more visible attribute perhaps?

 

[SlapShot]

Problem with this is that the time a woman see's your abs, you hopefully won't need good ones to help you close the deal...

Better to have a more visible attribute perhaps?

See, women are afraid of us. We've got armadillos in our trousers.

 

[heycal]

See, women are afraid of us. We've got armadillos in our trousers.

Well that's a whole other matter. I'm sure abs comes in second if the list includes that for women.

 

[benne]

Normal pushups and Decline pushups. Or just decline. works like a charm

i was really surprised nobody mentioned any sort of pushups earlier. especially on a tennis forum where being fit for your own body weight and mass is more important than being bulk and super strong with no feel.

i do pushups, alternating medicine ball pushups (take a medicine ball and do a pushup with it under your right hand then roll it over to your left) it keeps your body in a varied state of workout.

decline pushups are great, pullups are good too but their not super directed at the chest.

reverse bench press is a huge pec bulk builder in my opinion (the one where you pull the bars to your chest instead of pushing.)

 

[heycal]

i

reverse bench press is a huge pec bulk builder in my opinion (the one where you pull the bars to your chest instead of pushing.)

You mean like a lat pull down?

 

[Rickson]

Push ups? Push ups are too easy and that's why I don't recommend them. I do dips instead because they're more difficult and they give you more chest development than push ups. If you're gonna do push ups, get some push up bars and I don't mean that perfect crap. I got a good pair of bars for 7 bucks and although I hardly ever use them, 7 bucks is a good deal.

 

[r2473]

Push ups? Push ups are too easy and that's why I don't recommend them. I do dips instead because they're more difficult and they give you more chest development than push ups. If you're gonna do push ups, get some push up bars and I don't mean that perfect crap. I got a good pair of bars for 7 bucks and although I hardly ever use them, 7 bucks is a good deal.

Weighted push-ups are good, but you have to find a way to get the weight on your back. A partner can help you stack plates on your back. You can buy a weighted vest.

I use a backpack to add weight to pull-ups.

 

[heycal]

Weighted push-ups are good, but you have to find a way to get the weight on your back. A partner can help you stack plates on your back. You can buy a weighted vest.

I use a backpack to add weight to pull-ups.

I used to use a 3 year old.

I have a problem with dumbbells, speaking of weight. I can't get heavy dumbbells into position comfortably by myself, or put them down easily, which is even harder sometimes.

What is the solution to this dumbbell dilemna when one does not have a partner and you aren't supposed to drop the weights on the floor?

 

[Rickson]

Cal, dumbbells are not easy to handle for the untrained individual, but for experienced lifters, they're a piece of cake. For the incline bench, place the dumbbells on your lower quads, just above the knees, and kick them up 1 knee at a time. I used to kick up 125 lb. dumbbells and press them without a spotter. Like I said before, you have to get used to them.

how to kick up dumbbells

 

[heycal]

Cal, dumbbells are not easy to handle for the untrained individual, but for experienced lifters, they're a piece of cake. For the incline bench, place the dumbbells on your lower quads, just above the knees, and kick them up 1 knee at a time. I used to kick up 125 lb. dumbbells and press them without a spotter. Like I said before, you have to get used to them.

how to kick up dumbbells

Thanks, Rickson. I'll try this next time. But was disappointed the video ended before the guy put them down to see how he did it. Any videos on how to safely and effectively end dumbbell inclines?

 

[Rickson]

You place them back on your lower quads and put them down from there. This is the same for the flat bench. Place the dumbbells on your lower quads and kick them up while lying backwards, but the difference is that you lift both knees at the same time. Ronnie Coleman starts out correctly, but he puts them down the way you don't like. Basically, you put them back on your knees and the momentum will bring you upright again.

Ronnie presses 200 lb. dumbbells

 

[Rickson]

Here it is. This guy puts them back correctly. It wasn't easy to find because everyone else was dropping them on the floor. Check at 1:18 and 2:55.


close grip bench and dumbbell presses

 

[heycal]

You place them back on your lower quads and put them down from there. This is the same for the flat bench. Place the dumbbells on your lower quads and kick them up while lying backwards, but the difference is that you lift both knees at the same time. Ronnie Coleman starts out correctly, but he puts them down the way you don't like. Basically, you put them back on your knees and the momentum will bring you upright again.

Ronnie presses 200 lb. dumbbells

Ok. I'll play around with all this next time I'm at the gym. It's possible I already do some variation of these methods already.

For the record, it's not that I don't like dropping the weights when done, it's the gyms that don't like it.

 

[Rickson]

If I can put down 125 lbs. gently, I think you can do the same. You do press 125 lb. dumbbells, don't you?

 

[heycal]

If I can put down 125 lbs. gently, I think you can do the same. You do press 125 lb. dumbbells, don't you?

I can only do 125 dumbbell presses for like 3 reps before I drop them to the floor.

Watching that second video reminds me of what I've always thought about dumbbell presses while doing them over the years -- they are so freakin' dangerous! One little slip or miscalculation, and you could have a ton of weight crashing down on your head and literally die.

But I'll keep risking death cause I like the exercise and think they are good for building muscle. I do worry about getting the weights into and out of position, because I'm convinced years of slinging db's around is what set me up for TE when I took up tennis. All that weight on the forearms... Even if picked up and put down correctly, DB's look like they could put undue stress on the forearms just moving them back and forth to the quads, but we'll see...

 

[heycal]

New question: I currently hit the gym every 3 days or so, and do 2 sets of each exercise I do. I plan to continue this because it's feeling good to me. My goal is increased muscle/mass, less fat. I like to find a machine/exercises I like and stick with them, increasing the weight whenever I can.

For the first set, I usually find a weight that I can do for about 8-10 reps before I fail.

But what should I do for the second set, which I usually try and do within 1 minute?

My options seem to be:

A) Use a lot less weight and do another 8-10 reps. (I find I don't have the the strength to do that many reps just by lowering the weight only slightly.)

B) Keep the same weight, in which case I often can only squeeze out 5 or so good reps.

I generally choose option B, which is giving me a net of 13 or 14 reps total for a given exercise machine per visit.

Thoughts?

 

[maleyoyo]

New question: I currently hit the gym every 3 days or so, and do 2 sets of each exercise I do. I plan to continue this because it's feeling good to me. My goal is increased muscle/mass, less fat. I like to find a machine/exercises I like and stick with them, increasing the weight whenever I can.

For the first set, I usually find a weight that I can do for about 8-10 reps before I fail.

But what should I do for the second set, which I usually try and do within 1 minute?

My options seem to be:

A) Use a lot less weight and do another 8-10 reps. (I find I don't have the the strength to do that many reps just by lowering the weight only slightly.)

B) Keep the same weight, in which case I often can only squeeze out 5 or so good reps.

I generally choose option B, which is giving me a net of 13 or 14 reps total for a given exercise machine per visit.

Thoughts?

Depends on many factors:
How long have you been lifting?
How are your forms?
How many exercises you do per body part?
How much tennis/other sports you play per week?
How do you split your routine?
...

Assuming you are just starting out at your age ( and without the risk of injuries), it seems to me the weight is too heavy for you if you can only do 8 or 10 reps and can't recover enough in 1 minute for the next set.
Without more info I'd say take more time between sets for now so that you can have a proper set after. The reason being 2 sets is not a lot if you want to gain mass to begin with.

 

[heycal]

Depends on many factors:
How long have you been lifting?
How are your forms?
How many exercises you do per body part?
How much tennis/other sports you play per week?
How do you split your routine?
...

Assuming you are just starting out at your age ( and without the risk of injuries), it seems to me the weight is too heavy for you if you can only do 8 or 10 reps and can't recover enough in 1 minute for the next set.
Without more info I'd say take more time between sets for now so that you can have a proper set after. The reason being 2 sets is not a lot if you want to gain mass to begin with.

The answers to your questions are as follows:

Depends on many factors:
How long have you been lifting?

At least 10 years pretty regularly, but never heavy-duty/hardcore, using dumbbells and chin up bar at home. (I'm 46 years old.) Maybe 30 minutes 2 or 3 times a week. Only difference lately is that I joined a gym a couple of months ago and have trying be a bit more dedicated, and incorporate some leg stuff, which I rarely bothered to do in the past.

How are your forms?

My form is pretty good, though not perfect. I do try and pay attention to that, and if I can't do a set with reasonable form, I lower the weight. I try and go quick on the way up, but slower on the way down.

How many exercises you do per body part?

2 per chest, 2 lats/back, 1 shoulders, 2 arms, so about 12 sets total for upper body. And 6 sets total lower body.

How much tennis/other sports you play per week?

Tennis maybe once a week. Casual jog or stairs for 30 minutes a couple of times a week.

How do you split your routine?

I don't. Every 3 or so days, I go to the gym and do everything.

I should also note that I'm pretty happy this workout, and have no interest in splitting things up, adding more sets, or spending more time in the gym, and I'm not out to look like Arnold.

 

[purple-n-gold]

Try and do some pre-exhaustion exercise like the pec-deck machine or cable crosses before you do a compound movement such as presses.These two work primarily the pecs and gets the blood in there as well serve for a good warm-up.

Any chest movement works the lower chest muscles,so I wouldn't really worry about declines.Inclines IMO would be my main focus if you want a fuller look.

Try some push-ups with your feet on a bench(elevated) at the very end of a chest workout or better yet super-set them with you last exercise.

 

[Deleted member 25923]

It seems like your essentials are there. I'd check you diet to make sure you're getting enough calories and have a good balance of protein, carbs and fat. I believe a 40/40/20 split (in %) of protein, carbs, and fat is a good guide for mass building.

 

[maleyoyo]

The answers to your questions are as follows:



I should also note that I'm pretty happy this workout, and have no interest in splitting things up, adding more sets, or spending more time in the gym, and I'm not out to look like Arnold.

You are adopting the new concept of the whole body workout and I'm more of the old school split routine.
The reason I was asking all those questions because I wanted to make sure that you don't overtrain and get injured. But it's fine now because you know what you are doing.
I assume that your daily routine is just as you listed because that's the best order.
All your upper body exercises involve the arms. I must wonder how your arms and wrists feel by the time you get around to them because if you tax your body properly from those compound exercises, your arms should feel like noodles at the end. So please take care of those writs because they are your weakest links ( especially those off-days when you don't feel your best).

As for your original question I still think your best bet is to increase recovery time between sets for a quality second set. Ideally I think your first set should be 10 reps, and the second set 8 reps with higher weight.
Possibly another reason is you are not used to the new workload and still building up your muscles endurance, so be patient.

For optimal results you should think of : output, heavy weight, and intensity.
I used to dread training legs too because it takes too much energy.
How about some HIIT twice a week for tennis and burn more fat ?

 

[heycal]

As for your original question I still think your best bet is to increase recovery time between sets for a quality second set. Ideally I think your first set should be 10 reps, and the second set 8 reps with higher weight.
Possibly another reason is you are not used to the new workload and still building up your muscles endurance, so be patient.

For optimal results you should think of : output, heavy weight, and intensity.
I used to dread training legs too because it takes too much energy.
How about some HIIT twice a week for tennis and burn more fat ?

Why should the second set be more weight than the first? Also, to make that a reality, I'd have to wait a few minutes in-between sets, and I can imagine that slows the intensity of the workout while also increasing time hanging around the gym doing nothing. Don't many people recommend not resting for more than 1 minute anyway?

I'm sure HIIT is great. If I get motivated I'll get on it someday.

 

[maleyoyo]

Why should the second set be more weight than the first? Also, to make that a reality, I'd have to wait a few minutes in-between sets, and I can imagine that slows the intensity of the workout while also increasing time hanging around the gym doing nothing. Don't many people recommend not resting for more than 1 minute anyway?

I'm sure HIIT is great. If I get motivated I'll get on it someday.

My last set is usually the maximum weight that I can handle, and I believe I should prime that body part well to avoid injury. I think it has something to do with muscle memory. I even do a warmup set for each body part.
After a good set my muscle is pump and stiff, so I find it beneficial to stretch it between sets. You might want to try that to keep the flow going or even throw in a few abs exercises.
I believe you are in the building phase, so taking time and doing it right is more important. One minute rest is the goal, but I don't think it's critical for you at this point.
I'm not sure if you like this idea to modify your routine a bit for 1 month by focusing mainly on the compound exersises leaving out the arms exercises. Then slowly add them back in. That would help solving the time issue for you.

 

[heycal]

I'm not sure if you like this idea to modify your routine a bit for 1 month by focusing mainly on the compound exersises leaving out the arms exercises. Then slowly add them back in. That would help solving the time issue for you.

I do a version of this already. I do only 1 set of triceps and 1 set of biceps, and 2 sets of all the compound stuff like chest, chins, rows, leg press, etc.

One of my goal is to minimize both the number of sets and the time I'm in the gym. My goal is to design an efficient gym workout that I can imagine having the time and motivation to do for a couple of decades. Hitting the gym 2 a week and getting out of there in 45 minutes while throwing in a litlte cardio whenever I can seems very reasonable and doable from now, until, say, I'm 65 years years old. I could do more now, I guess, and I'm sure I'd see quicker and better results, but I don't want to lose motivation, burn out, or get used to a intensive program I can't or won't sustain for whatever reason for years on end.

 

[maleyoyo]

I do a version of this already. I do only 1 set of triceps and 1 set of biceps, and 2 sets of all the compound stuff like chest, chins, rows, leg press, etc.

One of my goal is to minimize both the number of sets and the time I'm in the gym. My goal is to design an efficient gym workout that I can imagine having the time and motivation to do for a couple of decades. Hitting the gym 2 a week and getting out of there in 45 minutes while throwing in a litlte cardio whenever I can seems very reasonable and doable from now, until, say, I'm 65 years years old. I could do more now, I guess, and I'm sure I'd see quicker and better results, but I don't want to lose motivation, burn out, or get used to a intensive program I can't or won't sustain for whatever reason for years on end.

You nailed it right there with the long term goal. Sounded like you've already had a well thought out plan, and it just needs a little tweak here and there. I just thought that seeing quicker results might even motivate you further.
Trust me, when you get the body that makes the ladies turning their heads at the beach (or wherever else !), you'd do anything within your power NOT to lose it. And you don't have to look like Arnold for that either.

 

[heycal]

You nailed it right there with the long term goal. Sounded like you've already had a well thought out plan, and it just needs a little tweak here and there. I just thought that seeing quicker results might even motivate you further.
Trust me, when you get the body that makes the ladies turning their heads at the beach (or wherever else !), you'd do anything within your power NOT to lose it. And you don't have to look like Arnold for that either.

At this point in my life, and with my motivatation level and age, I don't think I'll ever have chicks turning their heads on the beach to marvel at my bod. My goal here is well-thought out too: I want chicks to A) Realize I'm in reasonable shape when they meet me at a party or wherever and not reject me because I'm some pot-bellied guy, and B) Say "wow. You're in very good shape. What a pleasant surprise!" when they have a chance to see me with my shirt off.

I hit the gym again today, and I decided there is defintely no way I'm going to wait several minutes in between sets. So my first set is always going to be my heaviest/max. So given that reality, what should my second set be: The same weight for 5 or 6 reps, or dropping the weight a fair amount so I can do another 8-10 sets?

 

[maleyoyo]

At this point in my life, and with my motivatation level and age, I don't think I'll ever have chicks turning their heads on the beach to marvel at my bod. My goal here is well-thought out too: I want chicks to A) Realize I'm in reasonable shape when they meet me at a party or wherever and not reject me because I'm some pot-bellied guy, and B) Say "wow. You're in very good shape. What a pleasant surprise!" when they have a chance to see me with my shirt off.

Commit and work hard for 6 months, and you are there.

I hit the gym again today, and I decided there is defintely no way I'm going to wait several minutes in between sets. So my first set is always going to be my heaviest/max. So given that reality, what should my second set be: The same weight for 5 or 6 reps, or dropping the weight a fair amount so I can do another 8-10 sets?

Tell you what... for that second set, use the same weight and forget about reps, push it until your face turns blue, then close your eyes... think of the sexiest lady you have had the pleasure to know... and push one more rep.

Joking aside, for the second set, use the same weight and push it until failure while not thinking about reps. You are using machines so it's safe to do so.
Next time, when you think you max out, pause for a brief second,take a deep breath and try to squeeze in another rep, even a half one. Try this for two weeks, then count the reps on your second set to see where you are at.

 

[heycal]

Tell you what... for that second set, use the same weight and forget about reps, push it until your face turns blue, then close your eyes... think of the sexiest lady you have had the pleasure to know... and push one more rep.

Joking aside, for the second set, use the same weight and push it until failure while not thinking about reps. You are using machines so it's safe to do so.
Next time, when you think you max out, pause for a brief second,take a deep breath and try to squeeze in another rep, even a half one. Try this for two weeks, then count the reps on your second set to see where you are at.

This is pretty similar to what I do already. For the second set I'm not aiming for a specific number of reps, just doing as many as I can until fail. Depending on the exercise and the day, this may be 4 reps or it may 8. I'll think about squeezing out that one extra curl for the girls though.

Right now my biggest problem is an increasingly nagging tender right front shoulder. A very minor twingy feeling pain, the kind of thing I feel periodically throughout the day and sometimes while lifting. Have an ice pack on it while typing this in fact.

I suspect some sort of minor tear or tendonitis type thing, and I'm determined to figure out a way to lick it/work through it without a few weeks off and going to PE or something.

 

[TennisTrainee]

See, women are afraid of us. We've got armadillos in our trousers.

I lol'd.

10char

 

[Rickson]

I really need to work decline in. Do you prefer dumbbell for any specific reason?

For 2 reasons. I can get a better stretch at the bottom and top of the press and I don't need a spotter when using dumbbells.