mondays chest routine

[t3project]

for some reason my chest is not up to par with the rest of my gains. pullinbig if you read this tell me what you think. anyone else is welcome too also. all sets are to failure with heavy weights.


bb bench press 2 x 6
db incline press 3 x 8
db chest flys 2 x 6
lateral raises 2 x 8
overhear tri ext 3 x 8
nose breakers 3 x 8

my tris are my weak spot on bench so i thought i would try to work them a little harder this 8 weeks.

 

[Sensei Miagi]

if your chest isnt to par, why dont you single it out from the other bodyparts?

if your concerned with your bench press....add close grip presses on tri days

 

[t3project]

if your chest isnt to par, why dont you single it out from the other bodyparts?

ok, let me reword that then. my chest is growing with rest of me size wise but the strenght is not progressing nearly as fast (only made small gains in strength in the past 8 weeks)

 

[t3project]

bump since pullin is back

 

[pullinbig]

if you tris are whats stopping you from puttin up big numbers try some rack work. here's a great routine that works for the top end of the bench and is very shoulder friendly.

in a power rack set up the safety pins so that the bar is 4-6" off chest (8" lockout). use a wied grip, index fingers on the ring. do 2 sets of 3 reps adding 20lb each set. then move pins up 2" (6" lockout) and do another 2x3 adding 20lbs each set. then put pins up another 2" (4" lockout) (there are some of these lockouts in the video section). use a medium grip on these, pinkie on the ring. do sets of 5reps until you cant complete a set. add 30lbs every set.

after this do some cable push downs 2x8 and either upright rows or side lateral 2x10. thourough chest, shoulder and tri workout. your tris will increase in strength and size off of this routine.

here's a sample of my last bench day using this routine.

8" lockout
345x3
365x3

6" lockout
385x3
405x3

4" lockout
425x5
455x5
485x5
515x5
545 to failure (3 reps)

 

[t3project]

thnks pullin, will add that in to my routine

 

[Die$eL~Man]

try some close - grip benching... that will beef up your tri's as well as inner chest !

 

[pullinbig]

thnks pullin, will add that in to my routine

this will be your entire work out for that day. give it 8 weeks and then try maxing out on your flat bench and i know you will be suprised. try to add 5-10lbs each week from starting weight. you may move up more than that. good luck

 

[bigcmonster]

Pullinbig is the Man!