UPPERCHEST INSIGHT

**Kanibal** · 01-07-2012, 02:20 AM

i want to hear everybodys regiment for a chest day i need some new ideas and insight..... im 6"1 190 llbs been liftin on and of my whole life but goin real hard since last april.... my back gets wide as fuck but my chest lags hard .......anybodys technique greatly appriciated

**Ironman** · 01-07-2012, 02:55 AM

You should move this to the bodybuilding page.

**Kanibal** · 01-07-2012, 03:21 AM

OK SORRY JUST RYING TO INTRODUCE MYSELF

**Kanibal** · 01-07-2012, 03:22 AM

AND I DONT KNOW HOW

**Tiny** · 01-07-2012, 05:23 AM

Mods can move this.

I know I should probably start with inclines, but usually start with flat bench. When I deload i focus more on inclines

A typical chest day:
Bench press, 6-8 reps, 4 working sets
Incline press, 8-10 reps, 3 sets.
Dips
dB flys, 10-12 reps, 3 sets

During deload periods I will start with inclines and go lighter on weight and volume on flat bench. Then I ramp back up the weight again. I have problems with my shoulder, and it acts up after pushing it hard month after month.

I just got a high/low cable machine that I will do crossovers on in place of flys. I have a limited amount of DB in my home gym, so the cable machine will give me more options.

**Kanibal** · 01-07-2012, 02:32 PM

I JUST THINK IM A HARD GAINER I GET STRONG AND SHIT BUT THATS ABOUT IT LOL LOOKS LIKE IM ON THE RIGHT PATH

**PAiN** · 01-07-2012, 10:14 PM

Moved to the Bodybuilding forum.

Incline dumbbell bench press adds great size to my chest and cable crossovers rip my chest to pieces.

**martin** · 01-16-2012, 03:50 PM

I like doing chest twice a week. On mondays i start with heavy incline barbell 5 sets 5 reps and go flat bench 4 sets 8-10 reps. after that i go low incline dumbbells press doing dropsets for 4 sets reps are to failure. Finish off the workout with supersets of weighted dips and flat dumbbell flys. On thursday i do chest again and change everything up to trick the muscles.