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Thread: What's better for chest?

  1. #1
    Senior Member DannyboyXJ's Avatar
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    What's better for chest?

    Hey guys. Anyway, I'm a little bored now cause my first class isn't till 11AM and my roommate has a 10AM...so yea, I'm up.

    So, I'm just wondering what's better for chest gains?

    I currently do:

    -flat bench BB - 3 sets of 6-7
    -decline bench BB - 3 sets of 6-7
    -incline bench BB - 3 sets of 6-7
    -end with flat flies - 35lb DBs

    Now, would it be better to throw in some DB bench instead of doing all BB bench? I don't really want to add another exercise to my chest routine since my chest is usually cashed after doing the above.

    Today's my chest day so I figured I'd ask.

    --Dan.

  2. #2
    Senior Member getfit's Avatar
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    imho i would either do flat bench or incline then flys! the end!
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  3. #3
    Senior Member getfit's Avatar
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    do you do upper /lower?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  4. #4
    Go Heels! MixmasterNash's Avatar
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    Do 6 sets of bench press plus an appropriate progressive warmup.

    The week after that, do 6 sets of incline press.

    Alternate by week, not within workouts. Add weight to the bar.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  5. #5
    Senior Member DannyboyXJ's Avatar
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    Quote Originally Posted by getfit
    do you do upper /lower?
    What you mean?

    So, basically, you all are saying not to do all three in the same session; just one, not even two?

    This way I guess I'll get a better idea of what I *really* incline/decline press versus what I do after doing flat BB bench.




    --Dan.

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    Why alternate in weeks and not workouts?

  7. #7
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by [[[----]]]
    Why alternate in weeks and not workouts?
    A better question is, "Why alternate within workouts?"

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

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    OK, so why do flat one week and then incline the next as opposed to both every week?

  9. #9
    Senior Member DannyboyXJ's Avatar
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    Quote Originally Posted by [[[----]]]
    OK, so why do flat one week and then incline the next as opposed to both every week?
    My question exactly. What ever's best, great, I'll do it. I just want the reasoning behind it...

    --Dan.

  10. #10
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    Quote Originally Posted by DannyboyXJ
    My question exactly. What ever's best, great, I'll do it. I just want the reasoning behind it...

    --Dan.
    Doing all 4 of those lifts in 1 day is probably overkill. Lots of volume when you do flat, incline, decline all in one day.
    How many times a week do you lift for chest?

    Mix probably just meant to rotate flat, decline, incline every chest day..that would be my guess.

  11. #11
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by DannyboyXJ
    My question exactly. What ever's best, great, I'll do it. I just want the reasoning behind it...

    --Dan.
    There is no best exercise.* Work from that principle.


    *Except for weighted dips. They kick ass. Okay, they're good, but there still isn't a best.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  12. #12
    Senior Member getfit's Avatar
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    i meant upper /lower split!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  13. #13
    Senior Member djreef's Avatar
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    No girl, you were talking about upper and lower chest - I know you were!!!!

    DJ

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    Breaker of Skulls Guido's Avatar
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  15. #15
    Senior Member getfit's Avatar
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    ya i know i know! i thought he was doing an upper/lower body split!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  16. #16
    Senior Member getfit's Avatar
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    Quote Originally Posted by djreef
    No girl, you were talking about upper and lower chest - I know you were!!!!

    DJ
    umm no!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  17. #17
    Senior Member DannyboyXJ's Avatar
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    Quote Originally Posted by muscleup
    Doing all 4 of those lifts in 1 day is probably overkill. Lots of volume when you do flat, incline, decline all in one day.
    How many times a week do you lift for chest?

    Mix probably just meant to rotate flat, decline, incline every chest day..that would be my guess.
    Right now I only do chest once a day.

    Mon: chest/shoulders
    Tue: legs
    Wed: back
    Fri: arms

    ---I'll throw abs in there a couple times a week.

    --Dan.

  18. #18
    Senior Member Canadian Crippler's Avatar
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    So you dedicated one day to legs (40% or so of your muscle groups) and the same amount of time to arms (10%-15% or so of your muscle groups). Makes no sense.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

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  19. #19
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    as opposed to dedicating one day to quads, one day to hamms, one day to calves, and split the upper body up into 2 days?

    legs are good as because the easiest way to work them is with compound movements, unlike arms, as you have to do several things differently to get the same growth effect.

    i.e bench. yes it works triceps, but not near enough to stimulate max growth. squats is a total leg workout, i cant think of any upper body workouts that work every muscle in one exercise to the extreme that squats do?

    imo theres nothing wrong with only having one day for arms and one day for legs etc

  20. #20
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    So even if you do chest once per week still only shorten it like this?

  21. #21
    Still Plugging Away -TIM-'s Avatar
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    I don't think doing all these exercise in the same day is such a bad thing, as long as the volume stays where it's at. He's only doing 10 sets for chest, which is a good target. BUT, as suggested to me in an earlier discussion, dips might be a good substitute for decline bench, if you're already doing flat and incline. I personally like doing flat, incline, and decline bench (or dips), and my chest is responding nicely.

    Of course the other changes advised in this post sound pretty good too.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

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