Chest workout

[raza12345]

Hi. can you tell me if you can workout your entire chest in a single workout? i mean can you workout all three parts of your chest in a single workout e.g upper, middle and lower chest? For example;

*Inclie bench press - 3 sets
*Incline bench flys - 3 sets
*Flat bench press - 3 sets
*Flat bench flys - 3 sets
*decline bench press - 3 sets
*decline bench flys - 3 sets

...or is it too much?

[ktothewire]

Yes. If your going to work out your chest, you work out ALL your chest.

Think of doing some cable cross overs .

[DieselMan526]

My chest days usually go like this.

Incline DB Press 5x5
Decline BB Press 3x8
Flat DB Fly 3x8
Incline DB Fly 3x8

Works my entire chest. If you can't tell, I like DB exercises for chest.

[chazzy1864]

The chest is really just comprised of upper and lower. Incline exercises work the upper and flat and decline exercises work the lower.

You don't really need to make sure to do flat and decline variations of each exercise. I'd suggest having a 1:1 ratio of Incline to flat/decline work.

[Arman6]

Hi. can you tell me if you can workout your entire chest in a single workout? i mean can you workout all three parts of your chest in a single workout e.g upper, middle and lower chest? For example;

*Inclie bench press - 3 sets
*Incline bench flys - 3 sets
*Flat bench press - 3 sets
*Flat bench flys - 3 sets
*decline bench press - 3 sets
*decline bench flys - 3 sets

...or is it too much?

If i were you i'd take out decline bench and decline flys and just do dips.

[alexanderberg]

Hi. can you tell me if you can workout your entire chest in a single workout? i mean can you workout all three parts of your chest in a single workout e.g upper, middle and lower chest? For example;

*Inclie bench press - 3 sets
*Incline bench flys - 3 sets
*Flat bench press - 3 sets
*Flat bench flys - 3 sets
*decline bench press - 3 sets
*decline bench flys - 3 sets

...or is it too much?

I'd suggest you read my chest development thread. Link is in my signature. Anyway, if you're too lazy to do that, let me tell you that the chest consists of sternal and clavicular head.

The workout you've listed is, especially for beginners and naturals, way too much. To be honest, for beginners, 6 sets should be sufficient. The thing is, though, I train every body part three times a week, and I generally advocate high-frequency training for naturals and bodybuilders.

Try doing this routine 3 times a week:

3x decline bench press
3x incline bench press

If you don't think there's enough volume, you could add in 3 sets of incline cable flyes. If you dislike decline bench press, you could substitute it for flat.

[mastdog]

you should always train the different chest muscles on different days to allow each muscle to work to its maximum. i would recomend.
Monday-upper chest
Tuesday-middle chest
Wednesday-lower chest
Thursday-upper
Friday-middle
Saturday-lower
Sunday rest and let all those muslces grow together. repeat this cycle for 12-16 weeks

[alexanderberg]

you should always train the different chest muscles on different days to allow each muscle to work to its maximum. i would recomend.
Monday-upper chest
Tuesday-middle chest
Wednesday-lower chest
Thursday-upper
Friday-middle
Saturday-lower
Sunday rest and let all those muslces grow together. repeat this cycle for 12-16 weeks

Sorry, but that is horrible advice.

[mastdog]

no way brah thats a 12 week to massive pecs routine. they will be putting this up on the workouts section any day now with a picture of my man breasts on display to the world

[Zzechmann33]

you should always train the different chest muscles on different days to allow each muscle to work to its maximum. i would recomend.
Monday-upper chest
Tuesday-middle chest
Wednesday-lower chest
Thursday-upper
Friday-middle
Saturday-lower
Sunday rest and let all those muslces grow together. repeat this cycle for 12-16 weeks

*sigh* horrible...

[OldskoolSteve]

Bros I need to grow my pecs to the max. Before summer.
It's a serious problem to me even get a pump to my chest! I got wide back, big quads but my chest is so weak and small. Any tips how often should I train?

[stealth_swimmer]

Maybe drop a decline movement and do cable crossovers, imo.

Or alternate it with a decline or flat movement. 18 sets for chest seems like a bit much to me, but if your recovery can handle it, then go for it.

[oldballs]

you should always train the different chest muscles on different days to allow each muscle to work to its maximum. I would recomend.
Monday-upper chest
tuesday-middle chest
wednesday-lower chest
thursday-upper
friday-middle
saturday-lower
sunday rest and let all those muslces grow together. Repeat this cycle for 12-16 weeks

in!

[miamibodybuilder]

of course you can!! i would just take out the decline flyes big man. honestly i only do decline every other week. for most guys the bottom portion of the chest develops alot easier and faster than the upper. and having a big upper in my opinion is more important because that is what makes the chest look big. if you're lower chest is way too developed, then your chest has that droopy look that i see a lot nowadays and thats not very aesthetic looking whatsoever. so focus more on inclines and flats in my opinion and you'll see your chest grow.

[akmusclehamster]

you should always train the different chest muscles on different days to allow each muscle to work to its maximum. i would recomend.
Monday-upper chest
Tuesday-middle chest
Wednesday-lower chest
Thursday-upper
Friday-middle
Saturday-lower
Sunday rest and let all those muslces grow together. repeat this cycle for 12-16 weeks

This routine also gives you the bonus of Tendonitis!!!

[mastdog]

saying doing 3 sets of incline and 3 sets of decline 3 times a week is even worse advice because you were being serious where as I was joking.

Funny you should say that akmusclehamster I only train chest once a week sometimes 2 at a push and I have recently got tendonitis from going too heavy on a back excercies and its totally f=-$%ed me over. 5 weeks later still been unable to do more than a set of bicep curls at 30% of the usual weight i use without it flaring up and I darent even risk training back again

[akmusclehamster]

Funny you should say that akmusclehamster I only train chest once a week sometimes 2 at a push and I have recently got tendonitis from going too heavy on a back excercies and its totally f=-$%ed me over. 5 weeks later still been unable to do more than a set of bicep curls at 30% of the usual weight i use without it flaring up and I darent even risk training back again

???
thats probably an injury
tendonitis normally will stop if you take it easy for a while

[mastdog]

???
thats probably an injury
tendonitis normally will stop if you take it easy for a while

Just going off what doctor told me, i was in a situation where i couldnt straighten my arms at all for like 4 days and was in constant pain, did a right number on me

[alexanderberg]

saying doing 3 sets of incline and 3 sets of decline 3 times a week is even worse advice because you were being serious where as I was joking.

Funny you should say that akmusclehamster I only train chest once a week sometimes 2 at a push and I have recently got tendonitis from going too heavy on a back excercies and its totally f=-$%ed me over. 5 weeks later still been unable to do more than a set of bicep curls at 30% of the usual weight i use without it flaring up and I darent even risk training back again

Why is doing 3 sets of incline and 3 sets of decline 3 times a week bad? Aware me, bro.

[mastdog]

Why is doing 3 sets of incline and 3 sets of decline 3 times a week bad? Aware me, bro.

Only speaking from experience but I wouldnt feel like id worked my chest at all after 3 sets of incline and 3 sets of decline. You would probably get newbie strength gains doign that 3 times a week but for better chest development I wouldnt say thats a good idea at all.
I dont rate decline whatsoever.
Flat bench should always be incorporated to a chest workout
No isolation movement?
I think you should fully work chest once maybe just maybe twice a week.

[chazzy1864]

I dont rate decline whatsoever.
Flat bench should always be incorporated to a chest workout

Why? They both target the exact same area.

[mastdog]

Agreed they work the same area but I think flat is far more affective

[SixFootSniper]

you should always train the different chest muscles on different days to allow each muscle to work to its maximum. i would recomend.
Monday-upper chest
Tuesday-middle chest
Wednesday-lower chest
Thursday-upper
Friday-middle
Saturday-lower
Sunday rest and let all those muslces grow together. repeat this cycle for 12-16 weeks

meth, not even once?

[chazzy1864]

Agreed they work the same area but I think flat is far more affective

and yet there are many others who think the opposite. So why would it be wrong for them to exclude flat bench and include decline into their workout?

[mastdog]

meth, not even once?

What?

[SixFootSniper]

What?

your routine is absurd.

[mastdog]

chazzy it is most definatly the minority that do decline over flat. Id say its a minority that include decline at all, saying otherwise is misinformed by a minority that post about it in forums, look in a gym and see the flat bench with someone always on it compared to the empty decline.

[chazzy1864]

chazzy it is most definatly the minority that do decline over flat. Id say its a minority that include decline at all, saying otherwise is misinformed by a minority that post about it in forums, look in a gym and see the flat bench with someone always on it compared to the empty decline.

I didn't say the majority do decline. I said many people believe the decline is more effective and prefer it over flat.

To cite the masses in the gym as the example, though, is pointless, since the majority do flat bench, curls and 1/4 squats.

[SixFootSniper]

chazzy it is most definatly the minority that do decline over flat. Id say its a minority that include decline at all, saying otherwise is misinformed by a minority that post about it in forums, look in a gym and see the flat bench with someone always on it compared to the empty decline.

doublefacepalmbecauseoneisnotenough.jpg

[mastdog]

sixfootsniper do you talk in riddles? I know you didnt say majority but I thought that was implied in your response, normally when you say many it means a large proportion, which is definatly not the case.

The consensus and surely best advice to give would be to choose flat it should be the foundation of a chest workout. obvious exceptions like if you have shoulder issues that prevent you from doing flat.

Advising a beginner to not do flat is just wrong