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Please change up this chest workout

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ExLax
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2004/01/17 00:07:34 (permalink)

Please change up this chest workout

Incline dumbbell flyes 2 x 40 pre exhaust
Parallel dips 2 x 8-10 (weighted if necessary)
Incline barbell bench 2 x 10-12
Cable cross overs 1 x 12 – slow negatives 5-6 second negative contractions

This was taken from the "getting ripped revised routine". It's the only part of the routine that I don't like very much, doesnt' feel like it does much for me. Can someone please revise this workout? I was thinking maybe implementing pyramids. Just wanted some opinions. Thanks.
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    Dano
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    RE: Please change up this chest workout 2004/01/17 07:20:52 (permalink)
    Dumbell Bench 3x6
    Dips 3x6
    Incline Flyes 2x6-8
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    ExLax
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    RE: Please change up this chest workout 2004/01/18 17:48:06 (permalink)
    any other suggestions?
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    Big-AL
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    RE: Please change up this chest workout 2004/01/18 18:05:37 (permalink)
    What Dano said looks fine to me, though i might put dips first.

    AL
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    Raptor
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    RE: Please change up this chest workout 2004/01/18 21:57:08 (permalink)
    Dano's looks fine.
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    Genon
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    RE: Please change up this chest workout 2004/01/19 04:22:16 (permalink)
    Ya Danos is fine... But really you don't need the flys. Just dips and bench press of some kind is sufficient. Thatw ay you can add in some triceps or shoulder stuff... Or both.
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    ExLax
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    RE: Please change up this chest workout 2004/01/20 19:09:03 (permalink)
    Any others? I am very very much at a platued on presses can anyone suggest some cable workouts prehaps?
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    Cashman
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    RE: Please change up this chest workout 2004/01/21 15:02:31 (permalink)
    quote:
    Originally posted by ExLax

    Any others? I am very very much at a platued on presses can anyone suggest some cable workouts prehaps?



    Cable workouts are nowhere near as effective for strength gains and will certainly not help you bust a plateau. Follwo Dano's advice and you will gain. You can do the Dumbell Bench on a flat bench, and flyes as heavy and low incline. Get your dip form right and you will gain.

    How much are you eating and how many times a week are you doing chest?
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    ExLax
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    RE: Please change up this chest workout 2004/01/21 20:57:15 (permalink)
    I'm currently trying to maintain my weight and lose a little fat. I eat around 6 times a day with 300-500 calories at each meal/snack. I try to keep protein up with about 25-30 grams at each meal, with protein shakes having 50 grams. I train chest once a week along with abs. My plan/routine has been going well, i've had great jumps in strength since I started a new routine. However, i've been platued on chest for quite some time now, even through my last change up of a routine I did not gain much on chest. I'm guessing it's just my genetics that are causing some muscles to develop more quickly than others. Anyways, that superset you suggested would be pretty difficult to do, b/c they are in separate areas at my gym. My gym is always very very crowded so it would make it especially difficult. Also, my shoulder starts to hurt when I do chest exercises on the bench, this may be one of the reasons I haven't gotten anywhere, the pain just makes it too difficult to keep proper form at heavier weight.
    #9
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