Chest Workout... Is this intense enough?

[danwilkinson1]

Bench Press - 25KG'S. 5Reps, 5Sets.

Dumbell Fly's - 20KG'S. 8Reps, 3Sets.

Thats it...

If its not enough, can you give me some good chest exercises?

Much appreciated

Dan

[danwilkinson1]

EDIT: Or should i do more reps/sets?

[BeerMakesMuscle]

First off lemme say you need to eat more... Second normally I would do 12-14 sets with 3-4 different movements. This just seems to work for me, i'd prob throw 3 sets of db incline in there and everyother week switch from db bench /w bb incline to bb bench and db incline.

[danwilkinson1]

First off lemme say you need to eat more... Second normally I would do 12-14 sets with 3-4 different movements. This just seems to work for me, i'd prob throw 3 sets of db incline in there and everyother week switch from db bench /w bb incline to bb bench and db incline.

Ok thanks, thats 8sets so far, so if i add one more exercise ine their, 4sets worth, then that'll make 12. What chest exercise would you recommend?

[FrankTehTank]

2 Exercises? You should do more I'll say the exercises I do for chest.

Flat Bench -Middle Chest-
Decline Bench -Lower Chest-
Incline Bench -Upper Chest-
Flys on pec deck machine -Inner chest-
Cable Cross-overs -Inner chest-
Push-ups till fail. - Isolates middle chest-

****Each Exercise besides my push ups are done with 3-4 sets with 8-12 sets.

Just PM me if you need anymore questions about topics like this or any other, there is an exercise guide on the BB site.

[MDPower75]

For a skinny 17 year old.....it's enough. If you follow the advice already given you'll likely continue to stay small as you burn more calories, but don't get any additional benefit from all of the redundant exercises.

[danwilkinson1]

For a skinny 17 year old.....it's enough. If you follow the advice already given you'll likely continue to stay small as you burn more calories, but don't get any additional benefit from all of the redundant exercises.

So are you saying that if I do more than 2, I will overwork pecs, and won't gain?

[ltbs]

What do you mean by intense? a set of 20 reps @25k can be intense but so can a set of 5 reps@100k.

Don't think to be adding more exercises, think about adding more weight to the bar. Look to work up to at least 70k bench press (roughly your bodyweight)

[MDPower75]

So are you saying that if I do more than 2, I will overwork pecs, and won't gain?

I'm saying that if the weight on the bar is heavy enough then 8 sets is more than enough. You can do more. But, it will simply burn more calories. For a guy that is skinny as hell you don't want to burn anymore calories than you have to.

[dwm19200]

A major concept to remember is to listen to your body it tells you what to do, yes if your feeling strain keep pushing, but we all know our limits. On flat-bench do the weight that is comfortable for 3-5 sets of 4-10 reps. Also with flys and incline if you like. For the goal your trying to reach push-ups aren't going to be very effective

[ltbs]

3-5 sets of 4-10 reps leaves a lot of room for pulling out early and is a bit vague when it comes to setting goals. I believe their should be a set goal, you must reach your 3 sets and you must reach your 8 reps for examaple. Saying 3-5 sets means the lifter could quite easily say "oh well, i done 3 out of 5, i done 6 reps out of ten" and call it a day. In the early stages, sets and reps should be set in stone with progression on bar weight the key, start light and progressively work up, take deloads when necessary (fail to make reps after certain number of stalls).

[dwm19200]

oh yes sorry i didnt make it clear as to what i was saying i completley agree. i was just trying to give him a generalization of the subject to start with. But yes you should set out how many you are wanting to do of a certain weight and push for it. and if you cant make it have a spotter to ease you up for the failing reps

[danwilkinson1]

Cheers people!

I just did triceps, ill show you what i did, is this enough in your opinion?

Tricep extension: 10KG 4x10
Skull Crushers: 15KG 4x8
Tricep push-down: (didnt say weight, just levels) 5x5

[MDPower75]

Cheers people!

I just did triceps, ill show you what i did, is this enough in your opinion?

Tricep extension: 10KG 4x10
Skull Crushers: 15KG 4x8
Tricep push-down: (didnt say weight, just levels) 5x5

More than enough.

[dwm19200]

i believe it is most likely enough but your tricep is roughly 66-75% of your arm so its essential to work it very well

[HEAVYMETALMATT]

Bench Press - 25KG'S. 5Reps, 5Sets.

Dumbell Fly's - 20KG'S. 8Reps, 3Sets.

Thats it...

If its not enough, can you give me some good chest exercises?

Much appreciated

Dan

I'm just guessing, but you're probably still a noob. So you need to be trying as hard as you can to borderline overwork yourself to elicit the most from the noob gains. You need some incline presses in there and I'd also recommend adding a good finishing exercise like dips or skull crushers.

[danmac94]

Ive found the best i can do for a chest workout is to start out with a bench press. do my warm up sets and get my last work set up 5-10 pounds each week. the last workset for 6-8 reps. than go on to an incline dumbbell press, than the butterfly machine and than dumbbell bench press. and just to end the workout ill take out 40 pounds of chains and do pushups untill i cant do anymore. you'll feel it the next day...

[henmaniac87]

Starting out I'd say 9 sets for your chest would be good. Try this:

Flat Bench Press 3 sets 6-10
Incline Dumbbell Press 3 sets 6-10
Seated Cable Flys 3 sets 10-12

In 4 weeks try this

Flat Bench Press 3 sets 3-6
Incline Dumbbell Press 3 sets 6-10
Chest Dips 3 sets

go to failure on each set

[henmaniac87]

Too much volume for triceps knock it down to 8 sets, you'll see better results