pec questions
- Thread starter titanium
- Start date
word.
u should try and do various types of exercises and especially tone up and workout parts of the chest like clavicular and minor pertorials.
Butterfly?
DB Chest Press progressing to one arm at a time. Incline chest press as well or even some dips.
DB Chest Press progressing to one arm at a time. Incline chest press as well or even some dips.
bench press and variations (decline, incline, butterflies, db bench)
<- Should get you started on some good exercises.
Incline dumbbell...they are the all mighty god of chest in my opinion...haha. BUT, you need to do all variations of bench to make sure you activate as much muscle as possible
cusimar9...that seems like over training to me. 3 or 4 exercises x3 sets each should be PLENTY to tear down your muscle for hypertrophy. Also, your presses should be at the beginning. Try this
Dips or pushups (1 set of 10-15 as a warmup)
Incline DB press 3x8-10
Flat Bench 3x8-10
Cable crossovers OR DB Flies 3x8-10 (Edit: thanks for catching that Fly)
Unless you have been training for quite a while, that should be enough to spark some growth. Remember, even if you are not sore the next day, that does NOT mean you didn't get a good workout.
Dips or pushups (1 set of 10-15 as a warmup)
Incline DB press 3x8-10
Flat Bench 3x8-10
Cable crossovers OR DB Flies 3x8-10 (Edit: thanks for catching that Fly)
Unless you have been training for quite a while, that should be enough to spark some growth. Remember, even if you are not sore the next day, that does NOT mean you didn't get a good workout.
As stated above, you need to diversify your chest workout, add something, anything with dumbells, they work all those stabilizer muscles that barbell presses neglect. The best way to train for bigger pecs are always going to be compound movements like presses, fly's are not a bad exercise, but they work better as a burnout set at the end of a workout or a light set to warmup your chest.
Do you think so? I do 2-4 exercises on everything else, I've just added something else to my chest routine to make sure I'm hitting it properly.
It can't do any harm doing 5 sets, surely? I'm leaving it a full 48 hours before doing chest again...
cusimar9...yes 4 or 5 exercises is too much. If you are pushing yourself correctly, your chest should not enough energy to do 3 more sets of another movement. If anything, do 1 set of pushups to failure as a good burnout at the end of your chest day (failure being the point in which your form breaks)
4 or 5 movements are only needed when you are pretty well a seasoned lifter and your body needs more punishment to build. When I say seasoned, I'm talking 3+ years of steady workouts, no "breaks" that last for 3 months at a time.
4 or 5 movements are only needed when you are pretty well a seasoned lifter and your body needs more punishment to build. When I say seasoned, I'm talking 3+ years of steady workouts, no "breaks" that last for 3 months at a time.
How about some straight arm barbell pullovers?
those target the lats, while pecs are synergists. not saying its bad, just that it should be thought of as a compound back/lats exercise.
Those aren't really a compound exercise if you think about it. Plus, I don't think that they directly hit the chest. Pressing movements hit the chest. They are good for stretching and warming up your shoulders I think, but I wouldn't incorporate them into a mass building chest routine