posted Mon, 09/02/2013 - 12:36
915
Does anyone have any killer chest routines
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I could use some new ideas if anyone cares to share them, 
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I could use some new ideas if anyone cares to share them,
Chest Yes-
Pre Exh : Pec Dec - 3 sets of 8 reps - fail on the 8th rep and on each rep hold the contracted position. By the 3rd your chest should be pumped
Dumbell Bench Press Inclined : Hold Bells Supinated and do 3 x 10reps - No failure but the 10th on the first set should be squeeky bum rep! [IE where it slows down and nearly fails. Make sure the negative on all three sets is 4 seconds
Dips - 2 sets of 10 - add weight if necessary and do them fast. The final set will be about speed and will contract all muscle fibres randomly if done with speed.
Extreme Strethching : Get two dumbells and lie on bench and go in to a deep arc and hold it at the lowest point for a deep stretch - hold it for as long as possible if you can get to 60 seconds well done! 30kb bells will be enough
Go home and recover....repeat every 4/5th day
ClassyChassisWide-grip dips with the elbows OUT to the sides, not against your body. Chin on your chest, feet held out in front of you a little. Your body viewed from the side would look a little something like a crescent moon shape.Go down slowly, get a good stretch at the bottom and then come up by trying to push your hands together, squeezing your pecs as if you are trying to do a most muscular pose.
That's what your pecs do, they bring your arms in front of the body. All that pressing work people do mostly hits triceps and front delts. These are NOT triceps dips.... This exercise will give you a nice full sweep to the outer pec. You may not even be able to do these at first. If not, just do as many slow negatives as you can, stretching HARD at the bottom.
Also, if you are going to bench, drop the weight considerably and do wide-grip to the neck bench press. It may not impress anybody but you'll feel it, and see the results. Just stick with these two and give them everything you've got. You WILL see a big difference. If you want to do other stuff, go ahead, but do these first. (-;
Boxjump5 sets of incline.
4 sets of flat press.
4 sets of dumbell fly
3 sets of peck deck.
4 sets single arm dumbell press
push ups till you pass out
end with a nice chest stretch before you cool down.