Good suggestions how to specifcally target problematic and lagging chest here as well.
[quote]B rocK wrote:
i am gonna switch to flat bench next week, we’ll see how that goes.
i did incline today and it didn’t hurt…so i’ll add that to my list as well.
so right now i have 3x a week, flat bench, incline, DB bench. with the benches i’ll be going “hard and heavy”
thanks alot guys![/quote]
can that whole routine and toss it.
you can use mine or Chad Waterburys, both will blast the shit out of your chest…Chad’s is probably better, i dunno i havn’t tried it yet but will when my next traing routine comes up
here they are: Chads is 6 weeks
Chads is posted on the website somewhere
its basicly 2 chest exercises at lower reps- slide push ups & low pulley cable presses with some other exercises to help the routines…find that its awesome
it you can’t find that try mine
Mine last for 3 weeks
push ups- i do mine between chairs with a weighted back pack and feet elevated.
dips- vince gironda style 33" apart on a v-bar
both exercises everyday, 5 sets each, 5-10 reps, no failure try to spread out the sets throughout the day if possible, no failure
i also have a crazy pec builder thats almost like chads slide push ups
this is the best pec developer i know of, i usualyy keep it a secret but chad kinda destroyed that
bench presses only work inferior part of the biomechanics of the chest
flyes work the superior part of the biomechanics
ever see arnolds chest?, ever see arnold do a fly?
Heres’s my trick
i use the superior and the inferior part in 1 motion
as in slide push ups ( where your basicly doing a fly in a push up position) i use dumbbells instead. its a rolling dumbbell push-up, thats right i’m crazy
wait til you try it and see how crazy your chest reacts to it.
you can do a similiar motion when pressing
try to stay away from pressing movments for they’re tricep movements and delts assisted, try to fly up the presses
use a decline pressing fly if your gonna do the inferior exercise
instead of pressing up and down, fly the weight down and then press the weight up in the same hand position with the plams facing each other
keep the bench press as astrength developer, its great for heavy loading
but not good for building chest, even arnold had to do dips, flyes & pullovers to build his
he used the bench as his mainstrebgth builder and then that shape came from him doing those flyes & dips, i’m sure he did push ups too, arnold did every exercise known to man
trust me on this one, most people have no clue what the best way to work a chest it, arnold knew, Chad knows, and i been building mine since i was 8
i know what works
bench for strength, then hit the tricks for bulk
your never develope to your potential with just benches, you’ll also need a strong back to help your chest
just get started
go find Chads article, then you’ll be on your way
benching is for the birds!
To echo what may have been said, weighted dips! I see people say you need more food, so eat more and alternate benching with dips.