What's Your Chest Workout?

[Tommy6]

International chest day today, so what's your chest workout?

Any special excercise?
Any mad method?
Just hard and heavy?

 

[round 2]

A good finishing exercise. Don't know what you call them but get a mad pump and pain.

Get a 10kg plate ,clasp it between your palms with them facing slightly upwards bring to your chest and push it away from you at 90 degrees flexing your chest the whole time.
Go to failure then do the same with a 5kg plate.

 

[TAFKA]

A good finishing exercise. Don't know what you call them but get a mad pump and pain.

Get a 10kg plate ,clasp it between your palms with them facing slightly upwards bring to your chest and push it away from you at 90 degrees flexing your chest the whole time.
Go to failure then do the same with a 5kg plate.

Probably a stupid question but are you doing this lying in bench press pos?

I guessed above as standing for this wouldn't do much bar hurt shoulders

 

[TAFKA]

You do it stood up out from your body. Its the same movement you'd make lying down. Pushing outwards. Position is irrelevant.

I'm having a slow day today so may have missed the idea. How dose it effect chest?(genuine q), I suppose some stress from squeezing but would think risk of injury higher as the weight moves away from the body it makes th fulcrum the shoulder joint, placing increasing weigh as the player are moved out way from the fulcrum.

If done on the back you need to squeeze still but full weight will be on rather than on delta...

Again I'm just trying to understand it to

 

[RACK]

Last chest workout was;
Seated hammer press, 4 sets working up in weight, 4th set with double drop

Flat smith press with widest grip possible, 4 sets with slow negs and pause on chest. Last set halved the weight and pumped reps out

Slight incline db flies, once failed switched to press. 3 sets

Pec dec, 3 sets 15-20reps

 

[Maccer]

Bench Press and Dips

 

[tomlet1]

Incline dumbell
Warm ups then 1 work set failing in 6-8 range
1 work set failing in 10-15 range

Decline flyes 2 sets again 6-8/10-15

Inc flyes or pec dec 2 sets of 10 but i do reps that take 2-3 times longer than normal

Flat hammer supine grip

2-3 sets just basically as heavy as i can and as many reps and rest pauses and drops as it requires to totally exhaust my chest.

 

[round 2]

I'm having a slow day today so may have missed the idea. How dose it effect chest?(genuine q), I suppose some stress from squeezing but would think risk of injury higher as the weight moves away from the body it makes th fulcrum the shoulder joint, placing increasing weigh as the player are moved out way from the fulcrum.

If done on the back you need to squeeze still but full weight will be on rather than on delta...

Again I'm just trying to understand it to

Yeah standing up. Clamping the weight automatically activates the chest.
As you push it away from you it requires more effort to hold the weight.

@doink. I can see how that'll work better more effort to hold em in position

Try it you'll see.

 

[Hivoltage]

Last chest workout was

Decline BB bench - 5 workings sets up to 140kg x 7 reps

Dips - wide grip, leaning forward, 4 sets to failure

Incline DB Fly - 4 sets - all sets timed to 50 seconds rather than counting reps - TUT.

Cable fly - high to low - 4 sets all TUT, 3-1-3.

These @round 2 to finish - Get a 10kg plate ,clasp it between your palms with them facing slightly upwards bring to your chest and push it away from you at 90 degrees flexing your chest the whole time. Although next time I'll try them as @doink suggests.

 

[roy@/_]

Last night chest and delts....

Flat DB Twist and Press

Inc BB Press

Wide press up between step benches

Bent over rear delt raise

BB Front Raise

Heavy side lateral swings

I wonder if @Con recognises it

 

[TwoCanVanDamn]

Last 3 weeks ive been doing smolov jr for bench so just flat bench pressing is all ive been doing but usually it's similar to below:

Flat bench press:
5 - 8 sets

Slingshot bench press:
2 - 4 sets

Close grip bench press:
3 - 4 sets

Incline press (dumbbell or machine):
4 sets

Then I move on to shoulders and triceps

 

[Reacher]

Last chest was 4 warm up sets progressively upping weight to a work set with 2 rest pauses.

Then pec flye, 1 x warm up then 1 work set.

Which would be about a quarter at least of what I'd normally do but having a change round for a while.

 

[Mr mac]

I only do about 5 sets ha ha. Everyone's doing so much more volume than me. Feel lazy.
Anyway last chest workout.
Db flat bench 2 work sets about 7 rep sets
Inc bench 1 work set around 10-12
Weighted dips 2 work sets higher reps. Around 15-18

 

[neil.rushton]

International chest day today, so what's your chest workout?

Any special excercise?
Any mad method?
Just hard and heavy?

I do chest on Tuesdays & Friday.
Tuesday I do incline dominant, 2 compound movements (hard & heavy), and 1 isolation. With a little flat work to concentrate on the mind-muscle connection.
On friday, I do the reverse. I.e - flat dominant, 2 compounds (hard & Heavy) & 1 Isolation, with an incline movement targeting the M-m connection.
Certainly seems to be working, my chest is about the best it's ever looked. Still a long way to go though, so no easing up

 

[The Cheese]

I like to work at different angles so 3 pushing movements and 3 pulling ending up with Dips to finish it all off.

So:

Flat BB Bench (usually go heavy on this one for 5s and then work down the weights for high reps).
Incline DB Bench (4x12)
Seated Machine Press (4x20-25)
Incline Flyes (4x12)
Pec Deck (4x12-15)
Cable Crossovers (4x10-12)
Dips (4xfailure)