Chest Workouts - JeepForum.com
Reply
 
LinkBack Thread Tools
post #1 of 32 Old 02-20-2013, 08:47 AM Thread Starter
Black Hills TJ
Registered User
 
Black Hills TJ's Avatar
1997 TJ Wrangler 
 
Join Date: Dec 2005
Location: Black Hills, SD
Posts: 1,497
Chest Workouts

What are the gym rats of JF doing for chest workouts? I am just getting back into the gym, so I am a bit of a noob I suppose. Im trying a few different workouts to see what I likr best. I did chest last night as follows.

Ran a mile to get my heart rate up.

Dumbell press:
Two light sets of ten for warm up
Then kind of a pyramid...10, 10, 8, 8, 6 increasing weight as I go.
Down to medium weight for five sets of ten.

Inclined bench(bar)
Five sets of ten increasing weight for each set

Machine fly/pushup supersets burnout
5 sets of 12

Thanks for the help guys.


Quote:
Originally Posted by Allenwr
My mouth still has funky taste in it, so I am doin alright.
Quote:
Originally Posted by ImSuck
damnit i wish i could get bigger quicker
Check out
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
!
Black Hills TJ is offline  
Sponsored Links
Advertisement
 
post #2 of 32 Old 02-20-2013, 09:57 AM
Andywear
Registered User
1991 YJ Wrangler 
 
Join Date: May 2011
Location: Tulsa
Posts: 1,247
Beer me?

Used to have a good sig but Mod threated to ban me...


Errrrrrr, Will complain else where - &y
Andywear is offline  
post #3 of 32 Old 02-20-2013, 02:15 PM
curbcrawler
Registered User
1946 CJ2A 
 
Join Date: Jan 2009
Location: Mid-west
Posts: 211
The flat bench press is still king. Go heavy with a spotter 4 sets of 6-8 reps. I get good results from the dumb bell press as well because allows me to lower the weight even further. Incline dumb bell presses are a good to include to round things off. What ever you do, EAT. Diet is easily as important as the work out. This cannot be over emphasized. I know guys that work out like mad men and can lift heavy but never really gain size because their diet is lacking. Nutrition is huge and should not be ignored.

Democracy is two wolves and a lamb voting on what to have for lunch. Liberty is a well-armed lamb contesting the vote. - Benjamin Franklin
-commit2013-
curbcrawler is offline  
 
post #4 of 32 Old 02-20-2013, 02:21 PM
EugeneTheTJ
Tar Heel
 
EugeneTheTJ's Avatar
2003 TJ Wrangler 
 
Join Date: Dec 2008
Location: North Carolina
Posts: 7,359
Try reverse grip on a flat bench to really get full recruitment of your upper chest.

A hex press is also good to target your inner pecs.

Mix up your presses and flyes every few weeks.

I usually end it on the pec deck. 4-5 sets increasing weight to super heavy still high rep. Then on the last set do a drop set taking your pecs past failure.

Remember: train harder, you'll pass out before you die.

2016 TJ of the Year

Founder,
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.




To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

EugeneTheTJ is offline  
post #5 of 32 Old 02-20-2013, 04:32 PM
curbcrawler
Registered User
1946 CJ2A 
 
Join Date: Jan 2009
Location: Mid-west
Posts: 211
Quote:
Originally Posted by EugeneTheTJ
Try reverse grip on a flat bench to really get full recruitment of your upper chest.

A hex press is also good to target your inner pecs.

Mix up your presses and flyes every few weeks.

I usually end it on the pec deck. 4-5 sets increasing weight to super heavy still high rep. Then on the last set do a drop set taking your pecs past failure.

Remember: train harder, you'll pass out before you die.
excellent idea on the reverse grip. I gotta rotate this in on my next chest day.

Democracy is two wolves and a lamb voting on what to have for lunch. Liberty is a well-armed lamb contesting the vote. - Benjamin Franklin
-commit2013-
curbcrawler is offline  
post #6 of 32 Old 02-20-2013, 04:56 PM
Indy
Registered User
 
Indy's Avatar
 
Join Date: Oct 2004
Location: Viera
Posts: 3,457
Flat bench is always one of my favorites, cable fly's I like for a finishing exercise. I'm a big fan of reverse grip as well, but I'd recommend waiting until you've been in the gym a while longer. They work really well to bust through stagnant periods and can really crank on a well used chest. But they're also easy to do wrong and hurt yourself, not a newbie friendly exercise imo.

I've never been a fan of pyramids or anything like that, I just like to lift and I like going heavy. My usual workup is the 2 week 3 set complete. That is whatever your working weight is stays where it is until you can do 3 full sets 2 weeks in a row. If you end up failing on the last rep on the 2nd week, you start over again the next. And when you do fail immediately strip 10 off each side and try to finish the set. If you fail again, strip another 10. In any event you always finish the sets and your chest will be screaming by the end.

Once you can go 3 full sets (8 or 10 reps your choice) for 2 weeks running, add 10lbs to each side and start again. That 20 pounds will affect you a lot more than you think it will.

I use that method and have for years, it keeps things moving forward without going stagnant. At me peak I ended doing full sets at over 300lbs. Not bad for a 160lb guy. I determined this was about the max my structure could do without causing some joint/bone issues.

I'm the only gay eskimo.
Indy is offline  
post #7 of 32 Old 02-20-2013, 04:59 PM
nwiTJdave
Registered User
 
Join Date: Dec 2008
Location: Indiana
Posts: 1,532
Push ups.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
This is for fighting, this is for fun.
nwiTJdave is offline  
post #8 of 32 Old 02-20-2013, 05:00 PM
Indy
Registered User
 
Indy's Avatar
 
Join Date: Oct 2004
Location: Viera
Posts: 3,457
As a side note, when you're working do the work. Don't be one of those *******es that has a 10,000lb max, but only moves the bar 1/4" and counts it. As a gym guy I'd rather see you do good reps at 100lbs than see you being a tard at 500lbs. Ego doesn't help you get weight off your chest, suck it up and work to the big weights.

I'm the only gay eskimo.
Indy is offline  
post #9 of 32 Old 02-20-2013, 06:03 PM
EugeneTheTJ
Tar Heel
 
EugeneTheTJ's Avatar
2003 TJ Wrangler 
 
Join Date: Dec 2008
Location: North Carolina
Posts: 7,359
Quote:
Originally Posted by Indy View Post
As a side note, when you're working do the work. Don't be one of those *******es that has a 10,000lb max, but only moves the bar 1/4" and counts it. As a gym guy I'd rather see you do good reps at 100lbs than see you being a tard at 500lbs. Ego doesn't help you get weight off your chest, suck it up and work to the big weights.

This! Also when you are benching your *** shouldnt be 15" off of the bench. I dont care if you have a pucker factor of 10 but keep your *** and back on the ****ing bench

2016 TJ of the Year

Founder,
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.




To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

EugeneTheTJ is offline  
post #10 of 32 Old 02-20-2013, 06:27 PM
EugeneTheTJ
Tar Heel
 
EugeneTheTJ's Avatar
2003 TJ Wrangler 
 
Join Date: Dec 2008
Location: North Carolina
Posts: 7,359
Quote:
Originally Posted by curbcrawler View Post
excellent idea on the reverse grip. I gotta rotate this in on my next chest day.
Just start lighter than you think. The grip takes some getting used to before you can go heavy.

2016 TJ of the Year

Founder,
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.




To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

EugeneTheTJ is offline  
post #11 of 32 Old 02-20-2013, 07:56 PM
jeepyj13
Registered User
1993 YJ Wrangler 
 
Join Date: Nov 2010
Location: greenville
Posts: 1,799
I do all 3 benches starting with flat. Warm up with 135lbs. Then I do a set of 225lbs, go up to 245lbs, then a set dedicated to a heavy weight. I then drop set. I do decline nxt starting with 225lbs and go up on weight doing less reps. Then I do incline with the same principle. Then I get some flys in usually 4 sets with either cables or dumbells. The workout works for me.

"Its a Jeeps World, other 4x4s just get stuck in it."
jeepyj13 is offline  
post #12 of 32 Old 02-20-2013, 07:58 PM
EugeneTheTJ
Tar Heel
 
EugeneTheTJ's Avatar
2003 TJ Wrangler 
 
Join Date: Dec 2008
Location: North Carolina
Posts: 7,359
Quote:
Originally Posted by jeepyj13 View Post
I do all 3 benches starting with flat. Warm up with 135lbs. Then I do a set of 225lbs, go up to 245lbs, then a set dedicated to a heavy weight. I then drop set. I do decline nxt starting with 225lbs and go up on weight doing less reps. Then I do incline with the same principle. Then I get some flys in usually 4 sets with either cables or dumbells. The workout works for me.

Bar only or throw in dumbbells?

2016 TJ of the Year

Founder,
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.




To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

EugeneTheTJ is offline  
post #13 of 32 Old 02-20-2013, 08:15 PM
jeepyj13
Registered User
1993 YJ Wrangler 
 
Join Date: Nov 2010
Location: greenville
Posts: 1,799
Quote:
Originally Posted by EugeneTheTJ View Post
Bar only or throw in dumbbells?
I alternate. One day it will be just barbell another day I throw dumbells into workout esp. on incline. There will be days I just do 4sets of dumbell incline. I do dumbell declines on some workout sessions and wont do a barbell bench. It works for me.

"Its a Jeeps World, other 4x4s just get stuck in it."
jeepyj13 is offline  
post #14 of 32 Old 02-20-2013, 08:17 PM
EugeneTheTJ
Tar Heel
 
EugeneTheTJ's Avatar
2003 TJ Wrangler 
 
Join Date: Dec 2008
Location: North Carolina
Posts: 7,359
Yea I like to do dumbbell on incline and flat bench after I use a bar.

Really gets deep in the outer chest and takes the whole pec to failure.

2016 TJ of the Year

Founder,
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.




To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

EugeneTheTJ is offline  
post #15 of 32 Old 02-20-2013, 08:48 PM
jeepyj13
Registered User
1993 YJ Wrangler 
 
Join Date: Nov 2010
Location: greenville
Posts: 1,799
Quote:
Originally Posted by EugeneTheTJ View Post
Yea I like to do dumbbell on incline and flat bench after I use a bar.

Really gets deep in the outer chest and takes the whole pec to failure.
I agree. I mainly do dumbell incline also because I have bad shoulders as well. I have hypermobile shoulders which from what i read tends to be more prone to injury.

"Its a Jeeps World, other 4x4s just get stuck in it."
jeepyj13 is offline  
Reply

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the JeepForum.com forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid e-mail address for yourself.



Email Address:
OR

Log-in









Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.




Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page



Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are On
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome