Question by Peter: How do you make your chest workouts better?
I do chest workouts every Monday and Thursday without skipping a single day. It usually takes 2 hours and I do chest presses with 45lbs. dumbbells in each hand for lower, mid and high pectorals (incline, flat and decline). There is little to no improvement and I even hold and squeeze at the top and lower quickly and hold at he bottom position for 2 seconds and do a descending staircase where I decrease the weight by 5lbs. and increase the reps by 5 reps until I reach 15lbs. I have little body fat and have six pack abs, but my chest seems softer than other parts of my body. What can I do to make my chest rock solid?
I do Chest workouts every monday, thursday and full body on saturday. I don’t overwork it if I can help it!!! I’m 5’6″ 15 years (still growing) and my workout is:
-incline press descending staircase starting with 45lbs-15lbs
-flat press descending staircase starting with 45lbs-15lbs
-decline press descending staircase starting with 45lbs-15lbs
-medicine ball push ups (upper- 20 & lower- 20)
-regular push ups- 20
-chest flies (incline, decline and flat) with 20lbs- 5lbs (I keep doing the flies until I feel a slight tingling sensation)
I don’t feel that it is enough sometimes and need to know what I am doing wrong.
I eat well and get lots of protein before, during and after workouts, so what am I doing wrong? By most standards I should have an incredible body, but my chest sucks for all the work that I’ve been putting in. What should I do?
Best answer:
Answer by ThePro13
You want to bench. It is the most efficient chest workout. And you dont want to go consecutive days. Do like a monday, Thursday and saturday. That way your muscles have time to heal.
What do you think? Answer below!
keith b says:
like mentioned above. never work the same mucle two consecutive days in a row. its just asking for an injury.
to build mass on your chest, your best bet is to incorporate the Bench Press into your workout. for strength gains aim for 1-6 reps, for mass gains aim for 8-12 reps, and for muscular endurance aim for 12-15 repetitions. do 3-4 sets per exercise. it sounds like your over training. follow that up with incline bench press, and last but not least pec flies.
think about it, the only way to grow is to eat more, otherwise where is your body suppose to get nutrients to allow it to grow!? make sure you get that protein in!
January 27, 2012, 3:53 am