Thread: Killer chest workout

So my chest is my weakest body part and I really wanna fix this....I want to totally torture my chest these next few weeks...

Any chest workouts you recommend?

Originally Posted by Andro

Chest is your weakest in terms of strength or size? Nothing builds a big strong chest like heavy low reps on the flat bench and incline. 5x5. And a whole lot of food to aid in growth and strength!

Id say at this point...both...weakest and most underdeveloped. ...especially upper chest. 5x5's? never done em.....looking for sick workout routine to do for chest upcoming workouts...it may suck...because im in cal defecit...as I a cutting. But I still wanna thrash my chest...High reps no good?

flat bench - 4 sets, 135 for as many as you can, 10, 5 ,5
135 wide grip for as many times as you can x2.
dumbell flys - 4 sets 10, 5, 5, 15
incline dumbell press - 4 sets 10, 5, 5, 15
fly machine - 4 sets, 10, 5 ,5 15
decline bench machine - 4 sets 10, 5, 5, 15
decline or incline cable flys - 4 sets, 10, 5, 5, 15
dips - 3 sets - as any as you can

i did this my first cycle and my bench went from 225 to 330 in one year.

Originally Posted by Loose Cannon

flat bench - 4 sets, 135 for as many as you can, 10, 5 ,5
135 wide grip for as many times as you can x2.
dumbell flys - 4 sets 10, 5, 5, 15
incline dumbell press - 4 sets 10, 5, 5, 15
fly machine - 4 sets, 10, 5 ,5 15
decline bench machine - 4 sets 10, 5, 5, 15
decline or incline cable flys - 4 sets, 10, 5, 5, 15
dips - 3 sets - as any as you can

i did this my first cycle and my bench went from 225 to 330 in one year.

Thanks bro....will give it a shot! Looks fun

Originally Posted by Andro

Well it's gonna be hard to add mass and get your strength up if youre in a caloric deficit. If you want high intensity for your chest look into FST7. Very controlled reps and contractions.

Agreed...I will check out that workout...thanks man. I just wanna make my chest pay...with PAIN..lol (after looking at my chest at the gym in todays workout...im mad at it...nuts...but what ya gonna do)

Originally Posted by Andro

Yes bro with FST7 you will make it pay with PAIN lol. Try this out

Incline dumbbell press
2 warm up sets 12-15
3 working sets 8-10

Incline dumbbell fly
2 warm up sets 10-12
3 working sets 10-12

Flat bench press
1 warm up 10-12
3-4 working sets 10-12

NOW THE FUN PART

Cable Flyes superset with decline push ups.
7 sets of 12-15 reps. REST NO MORE THAN 30 sets between each set.

Try that out and tell me how you feel the next couple days lol

Just tried this workout....but honestly couldnt do the decline pushups after the cable flys...had to go normal and hit my knees in the 2 set....but chest is blasted...I enjoyed the workout..especially the superset (will work my way up to being able to do decline pushups)

Originally Posted by Andro

FST7 is short for Fascia Stretch Training 7. Seven for those 7 sets of hell lol Id experience such great pumps.

Pump was lovely...pushups were hard...but i went to failure...chest was bugging out. lol. Great finishing exercise.

[QUOTE=Andro;443280]Glad you enjoyed it bro!! It's been a while since I've done that, makes me wanna try it out for arms tonight!

What do you got for arms? Im down for trying it next week