Help with chest workout

[Monstar]

for chest workout i've been doing db bench then inclines with db's then declines with bar. My problem is it seems like the lower section of my chest is growing and not the top portion. Is there anymore exercises i can to to work the top part of my chest?

 

[Behemoth]

Weighted dips are great for overall pec development.

 

[Monstar]

Thanks i will try that out

 

[bigwill1970]

How many set are you doing? You don't want to start to over train

 

[Monstar]

I'm doing 3 sets of each for 8 reps

 

[blackbeard]

barbell inclines since youll be able to handle more weight thna with DB's

 

[Monstar]

I try to stay away from the barbell workouts cause it always F's up my rotator cuffs

 

[blackbeard]

and DB's dont?

 

[Monstar]

and DB's dont?

Nope, thats why i stick with db's

 

[roccodart440]

stay off the declines for awhile and concentrate on flats and inclines. YOu ned way more than 3 sts in a chest workout for flats and at leat 4 for incline.

Try this
flat bench DUmbells
x25
x15
x12
x10
x8
x6

Incline 4x8-12

flys low 3-4 sets

THis workout BTW is cou ting warmup sets. I always count my warmup sets.

flys upper 3-4 sets

 

[pullinbig]

whats a warm up set for you?

 

[GymLift]

stay off the declines for awhile and concentrate on flats and inclines. YOu ned way more than 3 sts in a chest workout for flats and at leat 4 for incline.

Try this
flat bench DUmbells
x25
x15
x12
x10
x8
x6

Incline 4x8-12

flys low 3-4 sets

THis workout BTW is cou ting warmup sets. I always count my warmup sets.

flys upper 3-4 sets

In my book, that's cardio, not lifting.

 

[roccodart440]

whats a warm up set for you?

A warmup set to me is any weight that is under my working wight for the workout or any weight that allows my body to be ready for the weight I paln ot lift. As you vcan see half your workout could really be seen as warmup sets. THis is why I always count them.

MY current workout oes like this.

135x10 (twice)
225 x 5
75% x3 add at least ten pounds per set for a minimum of 4 sets. GO to failure. tHen do to boards and do the same thing all over again starting at about 35 pounds orso over what you started with raw and do a min of 4 sets of 5 and work to failure.

Obviosly the 1st 3-4 sets are warmup for me.

Low rep high volume. That's my new motto. I absolutley love this workout.

 

[roccodart440]

Last week I did the following……………

(I love this new workout)

135x10
135x10 w/u
225x5
Raw

275x3
285x3
295x3
305x3
315x3
325x3
335x2 failed on 3rd


Boards
315x5
325x5
335x5
345x3 failed on 4th rep

Then I did 4 sets Triceps (inclined bench skull crushers)

 

[pullinbig]

which board you use?

 

[roccodart440]

I vary them. I have 1, 2, 3, and 4 boards. The workout above is putting 10 pounds onto my bench per week. I used 3 boards lastr week and this week I used both.

Tonights workout went like this

135x10
135x10
225x5
275x3
295x3
315x3
335x3 ************* *new best
345x2 +1 forced *******new best

3 boards
315x5
325x5
335x5
345x4 +1 forced

4 boards
355x5
365x4 +1 forced
385x2
405x1

How much you think I can do if I try some gear? LOL. Or if I at least had a normal testosterone level.

 

[pullinbig]

I vary them. I have 1, 2, 3, and 4 boards. The workout above is putting 10 pounds onto my bench per week. I used 3 boards lastr week and this week I used both.

Tonights workout went like this

135x10
135x10
225x5
275x3
295x3
315x3
335x3 ************* *new best
345x2 +1 forced *******new best

3 boards
315x5
325x5
335x5
345x4 +1 forced

4 boards
355x5
365x4 +1 forced
385x2
405x1

How much you think I can do if I try some gear? LOL. Or if I at least had a normal testosterone level.

varies from person to person.

ride it as long as it lasts.

 

[roccodart440]

WHat do you think of this workout pullinbig?

 

[gumbo]

Why not start with inclines? I did that for about a year straight and my upper chest is much more full now.

Gumbo

 

[solcraft]

Why not start with inclines? I did that for about a year straight and my upper chest is much more full now.

Gumbo

i always start from top to bottom; ie:incline, flat, decline, then a few flush sets of flys on the swiss ball.
something like this:
4 sets 12 reps incline (first two sets are warmups)
4 sets 8-12 reps flat 75%- 80% 1rm
3 sets 8-12 reps decline
3 sets flys low wieght full ROM on swiss ball, nice and controled

i like the KISS system (keep it simple stupid)