Great chest workout that has worked for me

[Quagmire911]

What do you for legs/back?

 

[J89]

What do you for legs/back?

Legs-Squats/Stiff legged deads

Back-Deadliftss, chin up variations & row variations.


Right now im doing wide grip chins & dumbell rows with deadlifts of course

 

[Quagmire911]

Legs-Squats/Stiff legged deads

Back-Deadliftss, chin up variations & row variations.


Right now im doing wide grip chins & dumbell rows with deadlifts of course

Sounds decent.

 

[Quagmire911]

What are your numbers on the big three???

 

[J89]

What are your numbers on the big three???

no clue, but will calculate this coming week

on wednesday i done 80kg x 2 on the dumbbell press

im 60kg btw

 

[Drum&Bass]

Did weighted wide grip dips today while tilting down, Tri-Ceps wrecked !!
and Chest WRECKED..I'm starting to see why just doing dips and inclines are a good way to go.

I'm still gonna do declines to keep variety but wide dips tilting down had my whole chest rock solid.

 

[shaunuk]

Yeah, told you dips tear your chest up. Hey D&B man, right after you've done dips, does your chest and sternum area feel kinda tight and really well worked? Just something I've noticed after dips, it's like I could feel all the fibres working their arses off or something..Whatever, I don't know how to phrase it in technical language

 

[Drum&Bass]

Hey D&B man, right after you've done dips, does your chest and sternum area feel kinda tight and really well worked?

Oh HELL YEA !! It was like a totally different feeling for my chest than benching which usually hits outside of my chest pretty good but Dips had everything solid inside ! it was amazing! the center of my chest was doing some crazy stuff I've never noticed before. I'm a believer !! dips are definitely the way to go !!

I've been doing dipsthe past year just like your friend recommended, and my lower chest formed quickly, much more quickly than doing 2 years' worth decline DB or BB press.

damn..looks like i've got a lot of catching up to do !

 

[J89]

how do i do those type of dips, is it like this?

http://www.weighttrainersunited.com/ChestDip.JPG

 

[The Bat]

More like this....

http://www.bodybuilding.com/fun/videos/2005/dipschestversion.mpg

 

[J89]

thanks

 

[BMX]

Dips are the sh** like I said. Maybe one day I can add the weight-vest. But until then I've been making good progress ever since I healed from the broken sternum.

 

[BustedKnucks]

You won't notice the decline until you've built up your chest significantly.

 

[emelec]

so wouldnt a great chest workout be

flat barbell 2x5
incline dumbell press 2x8
dips 2x 10 or till failure?

 

[Being_the_Don]

I gotta agree with D&B about substituting dips for decline. Just think about your body's orientation in space when doing these exercises. They definitely hit different aspects of chest/triceps with different degree. How much and how little all depends on one thing: form.

Throw in some dumbbell flyes in there. It will make a world of difference.

I like dips, they're good for my chest and triceps. I don't distinguish them in my journal but I actually use two styles: torso upright and leaning forward. Some workouts I do two leaning forward and one with torso upright, and on other days I do it the opposite way. I've noticed that torso upright is slightly more difficult as it places more work on my triceps and shoulders, when I'm leaning forward I feel it slightly more in my chest.

 

[J89]

You won't notice the decline until you've built up your chest significantly.

I've been doing it for two weeks, and my lower/inner chest have started to form.

I do two heavy sets of 6-8 reps

 

[Quiksilver]

Working out for two weeks and having your chest start to grow means you've started to have a glycogen pump where your muscle cells are expanded. You'll start to notice true growth after 8-12 weeks.

 

[J89]

so wouldnt a great chest workout be

flat barbell 2x5
incline dumbell press 2x8
dips 2x 10 or till failure?

bench 4x6
incline bench4x6
dips/decline 2 x 6-10

plus one isolation movement, vary from flyes, crossovers etc.

 

[The Bat]

Working out for two weeks and having your chest start to grow means you've started to have a glycogen pump where your muscle cells are expanded. You'll start to notice true growth after 8-12 weeks.

Where can I find this information from? I haven't heard it before so point me in the right direction.