How often should you work the chest?

[UpInHawaii]

I feel like Im not working the chest enough. Everytime Im in the gym its for 2 hours, I try not to socialize but after some quick cardio warm up and talking a bit I probably do 1:30 in the gym every other day. The workouts are usually intense except for abs and legs. Abs I do almost every time Im in the gym and legs I dont really concentrate on because I do HIIT every workout day. Im not seeing any progress in my chest for the 2 months Ive been working out. Everything else has improved a lot.

This is usually my chest workout:

bench press 3x8
dumbell flys 3x10
cable cross overs 3x10

day1: chest, shoulders, triceps
day2: rest
day3: Abs, biceps, back
day4: rest
day5: legs, abs
day6: rest
day7: rest


and repeat.

[Greg_Chepeian]

every 4-5 days

[UpInHawaii]

Seriously THATS IT?

[.Arete.]

try chucking a bit of bench on leg day or something, and cut out some of the HIIT

[A_Shellum]

Jees man if you want more mass on your chest then put more compound lifts in! You don't have enough volume. This is what my chest workout looks like:

Bench Press - 3x8
Incline - 3x8
Dips - 3x8
Flyes - 3x10

It works for me. Also make sure you alternate between BBs and DBs.

[UpInHawaii]

Jees man if you want more mass on your chest then put more compound lifts in! You don't have enough volume. This is what my chest workout looks like:

Bench Press - 3x8
Incline - 3x8
Dips - 3x8
Flyes - 3x10

It works for me. Also make sure you alternate between BBs and DBs.

What do you mean by compounds and volume. Thanks for the informed response, repped.

[A_Shellum]

No problem bro.

A compoud exercise is an exercise in which you use more than one muscle to lift the weight. Just like with a compound in chemistry when it combines multiple elements (consider the elements as muscles). For example Bench Press is a compound movement as it uses chest, triceps and deltoids. An isolation movement would be an exercise like flyes when you just use your chest to shift the weight.

With volume I'm basically saying that you need more in your workout, you haven't got enough going on.

[UpInHawaii]

No problem bro.

A compoud exercise is an exercise in which you use more than one muscle to lift the weight. Just like with a compound in chemistry when it combines multiple elements (consider the elements as muscles). For example Bench Press is a compound movement as it uses chest, triceps and deltoids. An isolation movement would be an exercise like flyes when you just use your chest to shift the weight.

With volume I'm basically saying that you need more in your workout, you haven't got enough going on.

Thanks again, means a lot ill keep this is mind.

[fitnessnewb]

volume is ok, I would just suggest to maybe completely cut out the flyes and all that shiit and just lift heavy on the presses, incline, flat, decline, if you dont have a decline do weighted wide grip dips. Chest can be done whenever it is fully recovered, thats a matter of experimenting, twice a week should be good though.

The problem I had with my chest was that I couldnt really flex it and had a bad muscle mind connection, you have to make sure to touch the chest and sort of squeeze the bar on the way up.

[Vareth]

Three times a week just flat bench and incline split. 48 hours rest period puts you back at 100%, so anything less is wasted time.

[.Arete.]

Three times a week just flat bench and incline split.

Well someone has no idea how the human body works...

[scammyscam]

Three times a week just flat bench and incline split. 48 hours rest period puts you back at 100%, so anything less is wasted time.

agreed 3 times a week.

[CMoneyFreshh]

Well someone has no idea how the human body works...

This. Fail..

[NikeMikey]

1 muscle group a day and I never have a rest day. Try to push yourself, instead of 3 sets try 5or6 of the same weight.

And when I leave I cant even bench the bar its self thats how i know im going to be sore for a week. But remember everyone's body is different

[mcgrimes]

This is usually my chest workout:

bench press 3x8
dumbell flys 3x10
cable cross overs 3x10

day1: chest, shoulders, triceps
day2: rest
day3: Abs, biceps, back
day4: rest
day5: legs, abs
day6: rest
day7: rest


and repeat.

Cant you spread your workout over a few extra days? That day 1 looks like a mega day tricep work out.
If you are having problems feeling your chest, give it its own day about 3 days after your shoulders/triceps.

[Vareth]

Well someone has no idea how the human body works...

Where does the problem lie?

[BandApart]

depends on goals/experience.

[George Costanza]

Try switching up rep schemes...my chest started to get much more defined when I went from a 3x10 bench to 5x5. More weight being pushed around = bigger improvements in my personal experience.

[deadlift375]

do more chest incline, decline. and hit legs hard hitt wont give your legs strength

[Gt3x24x7]

3 days a week

[oneeye15]

change your chest routine IMO

bench 4 x 10-12
incline DB 4 x 10-12
Dips 3x8-12
InclineDB Flys 3x8 - 10