chest workouts

[excessive endorphins]

what ur chest workouts?

i know its all trial and error but ive been feelin too much erorr

[NickSP]

Try the search function, I remember a thread just like this

[focused]

Try the search function, I remember a thread just like this

+ 1

[rcrott1]

and wrong section....goes in the training section.

[K9]

You need to give more information if you want any real help. Does your upper chest lag your lower chest? Does your chest need more width, thickness, etc? Does you have any injuries: shoulders, elbow? How old are you? How long have you been training?

[excessive endorphins]

You need to give more information if you want any real help. Does your upper chest lag your lower chest? Does your chest need more width, thickness, etc. Does you have any injuries: shoulders, elbow? How old are you? How long have you been training?


im 17,been training a lil over year(serious) NO WAY IM JUCIN,no injuries(acccept benching wears my shoulder out real fast),and id like to have a bigger thicker chest,and some more width would make me look wider

db or bb press?

advice?

[excessive endorphins]

and wrong section....goes in the training section.


thought u said u were gna move it tho...
it never moved..
and someone replied..so just continue it here..?

[K9]

Both Db and Bb. If you're having trouble with your shoulders you need to warm them up really well first. Start with some Cable crossovers with ridiculously low weight and gradually increase it for sets of 25, 20, 15, and 10. Focus on moving your joints slowly and smothly squeezing your chest with each rep as if you were hitting a most muscular pose. It will get the blood and synovial fluid moving in your joints and really warm up your chest.

Follow that with some incline dumbbell presses. Do a light set of fifteen to get fluid in the motion. Then do a set of ten with a weight you could handle for 12 if you needed to but stop anyway. Then increase your weight and do two sets of 6-8 to failure.

Now go to flat Bb Press. Remember, to protect that shoulder you need to arch your back a bit, pinch your shoulder blades together, and don't set your grip too wide. Do the same type of sets you did on your Inlcine Db Press only this time have your spotter help you get two forced reps on your last set ONLY.

Follow that up with some incline Bb Presses with the same type of sets as you did on your Flat Bb Press. Use forced reps ONLY on your last set.

Finish your chest off with some flys (I prefer a fly machine to keep the tension constant) with three sets of 10 to 15. Focus on the squeeze. This last exercise should leave your chest stoked with blood and the high reps will maximize your GH release.

Now go feed the beast. I immediately drink a shake that has 50gm of protein and 75 grams of Carbs (For my carbs in this shake I use about 1/2 cup of simple with sugar). I also throw in 5gm of BCAA powder, 10 gm of Creatine Monohydrate, and 5 gm of Glutamine and take about 400 of Alpha Lipoic Acid to help the sugar spike my insulin levels and drive the nutrients into the muscle. About 30 minutes later I have another shake that has another 50gm of protein and another 75 grams of Carbs (For this shake I use Universals Carbo Plus). I weigh 255 lbs. though so adjust you protein and carb intake accordingly.

About an hour or so later I sit down to another big meal of complex carbs and protein. You gotta bring a lot of lumber if you wanna build a big house!