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  1. #1
    Registered User Scoot50's Avatar
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    Want to tighten up my chest.....how is this routine?

    I do Chest and Biceps together and want to tighten up my chest. I have a big chest (big chest cavity) and don't look to get bigger, just want to lose some fat/tighten it up.

    I do a bicep lift between each chest lift but this is just the chest portion of the routine....

    3x25 decline push ups (feet higher than hands)
    1x25 regular grip push ups
    1x25 wide grip push ups
    1x25 narrow grip push ups
    1x25 (failure) regular grip push ups
    1x25 (failure) wide grip push ups
    1x25 (failure) narrow grip push ups
    3x12 standing flys (slow)
    3x5 (failure) slow motion push ups (4 second down, 4 second up)

    As you can tell, it is all push ups. I really enjoyed the chest routine in P90x so this is adopted from that. I use push up bars on every lift. By the time I get to the slow motion push ups I am dead and usually can't get to 5.

    This look good if I am looking to tighten things up and burn some fat?

    Thanks
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  2. #2
    Registered User Mightymuff's Avatar
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    Losing fat is done in the kitchen. Doing extra chest exercises won't lower fat on your chest, you need to lower your overall body fat.
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  3. #3
    Blackmill Music 10/10 th3pwn3r's Avatar
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    Originally Posted by Mightymuff View Post
    Losing fat is done in the kitchen. Doing extra chest exercises won't lower fat on your chest, you need to lower your overall body fat.
    It might not lower the actual amount of fat in terms of fat mass in pounds but an increase in chest muscle will decrease your body fat percentage in your chest area. Of course leaning out will be the better option when it comes to quicker results.
    "Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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  4. #4
    Doc Holliday msm00b's Avatar
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    Pushups will give you a good foundation of chest muscle to work with later, but you aren't going to build significant mass on bodyweight exercises alone. As above posters have commented, if you want to to tighten the region ... you have to also lose the fat (ie fix your diet).

    To this day the only chest exercises I do are the flat/incline bench pres and the occasional set of flies. Sometimes less is more ... I watch guys who have been weight lifting just as long as I have spin their wheels with to much volume - and pecs have never been a problem area of growth for me. Yesterday it was just 4 sets of machine flies and 4 heavy sets of flat bench press work ... and my chest is absolutely dead today.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

    -Me
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  5. #5
    Registered User Scoot50's Avatar
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    Originally Posted by Scoot50 View Post
    I do Chest and Biceps together and want to tighten up my chest. I have a big chest (big chest cavity) and don't look to get bigger, just want to lose some fat/tighten it up.

    I do a bicep lift between each chest lift but this is just the chest portion of the routine....

    3x25 decline push ups (feet higher than hands)
    1x25 regular grip push ups
    1x25 wide grip push ups
    1x25 narrow grip push ups
    1x25 (failure) regular grip push ups
    1x25 (failure) wide grip push ups
    1x25 (failure) narrow grip push ups
    3x12 standing flys (slow)
    3x5 (failure) slow motion push ups (4 second down, 4 second up)

    As you can tell, it is all push ups. I really enjoyed the chest routine in P90x so this is adopted from that. I use push up bars on every lift. By the time I get to the slow motion push ups I am dead and usually can't get to 5.

    This look good if I am looking to tighten things up and burn some fat?

    Thanks
    I should have stated that I know nutrition is the key and that I am doing that as well. I lost 28 pounds on P90X since the beginning of the year (from 221 to 193) and know the biggest part of that was nutrition.

    Today is my first day doing the Warrior diet and I am going off these macros.....2000-2200 cals, 200 or so gr protein, no more than 150 carb, 75 gr fat....just started the WD)

    I am currently about 208 with 14%-15% BF. Want to get BF down to 10%. I do hard cardio 3 days a week, plus some type of light cardio in the afternoon on the days lift in the AM

    Thanks
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  6. #6
    Registered User Scoot50's Avatar
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    Originally Posted by msm00b View Post
    Pushups will give you a good foundation of chest muscle to work with later, but you aren't going to build significant mass on bodyweight exercises alone. As above posters have commented, if you want to to tighten the region ... you have to also lose the fat (ie fix your diet).

    To this day the only chest exercises I do are the flat/incline bench pres and the occasional set of flies. Sometimes less is more ... I watch guys who have been weight lifting just as long as I have spin their wheels with to much volume - and pecs have never been a problem area of growth for me. Yesterday it was just 4 sets of machine flies and 4 heavy sets of flat bench press work ... and my chest is absolutely dead today.
    I am not looking to add mass in my chest, there is enough mass there. Just want to burn fat.

    What I was getting at with my origional post is if there is a routine I could do that would burn fat better than the next. I figured high rep with push ups was a good way to go.

    Try this chest routine out......it is killer
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  7. #7
    Doc Holliday msm00b's Avatar
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    Originally Posted by Scoot50 View Post
    I am not looking to add mass in my chest, there is enough mass there. Just want to burn fat.

    What I was getting at with my origional post is if there is a routine I could do that would burn fat better than the next. I figured high rep with push ups was a good way to go.

    Try this chest routine out......it is killer
    High rep low weight is the biggest fairy tale ever told.

    Want to lose fat? Fix your diet. Want to build/maintain muscle? Lift heavy.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

    -Me
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  8. #8
    Registered User jinda628's Avatar
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    I'm not sure but based on what I read, there is no spot reduction. So your pushups will give you gains on you pecs muscles but the fat loss due to calories burnt by pushups can be anywhere in your body. This is how I understand it and I may be wrong.
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  9. #9
    Registered User XPLifter's Avatar
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    Originally Posted by msm00b View Post
    To this day the only chest exercises I do are the flat/incline bench pres and the occasional set of flies. Sometimes less is more ... I watch guys who have been weight lifting just as long as I have spin their wheels with to much volume - and pecs have never been a problem area of growth for me. Yesterday it was just 4 sets of machine flies and 4 heavy sets of flat bench press work ... and my chest is absolutely dead today.
    This is the key right here. The easier a muscle "grows" for a person the less volume it needs. For me it's biceps. Hell, I went months with never doing a direct bicep exercises and still had big biceps (for my size). Mine just grow with very little stimulation. My pecs, on the other hand, need lots of stimulation to grow. It's different for everyone.
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