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Chest Split = Not-so-good? Anonymous
hey /fit/


I really my chest routine needs revamping; can anyone help out?

Here it is in its entirety:

Weight: 140
Height: 5'11"

25 reps of push ups (exercise ball)

25 reps of bench dips

10 reps of dumb bell flyers at 25lbs in each hand
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>> Anonymous
Start doing 5x5 benches. You are doing far too many reps. Do some inclined bench for the upper pec's. Maybe some declined ones too if you like having man boobs.
>> Anonymous
>>70855
Yea, I kind of figured; but, I don't have a bench (only an exercise ball), to do really do benches on.

Should I start doing weighted push-ups/bench dips?

Also, I heard there are different ways to do push-ups to work your upper/lower chest.
>> Anonymous
>>70856
Um. Try getting a backpack or something so you can put bags of sand in it. Make sure it's on solid to your back so it doesn't move.
>> Anonymous
>>70858
Weights wont work?
>> Anonymous
>>70864
If you have weights go buy a bench for gods sake.
>> Anonymous
>>70865
Lol, I'm joining a gym in 1.5 months and don't want to waste the money.
>> Anonymous
Pull overs are a back exercise.
Pushups are okay, but not great imo
bench dips are fantastic for destroying shoulders
dumbell flyes are imo, the single best chest mass adder, no amount of benching will add pec like just flyes, but they build shit all strength, or delt, or tricep etc etc, so to me, I'd go (In light of the lack of bench)

Dumbell Flyes - 10 reps, 3 sets
Incline Dumbell Flyes - 10 reps, 2 sets
Weighted pushups with feet on ground - 10 reps, 3 sets
Weighted pushups with feet on something - 10 reps, 2 sets.

By 10 reps, I mean more 8-12, experiment and see what works for you.

It's alot of volume, but the pecs are a large muscle group, and hopefully you're allowing adequate recovery time.

I'm assuming you just want growth, not strength etc...

Which you will build some of, just not like you would doing 5x5 training.
>> Anonymous
>>70868
It will always be useful to have an olympic weight set in your garage/whatever. Cost a couple hundred dollars but very convenient.
>> Anonymous
>>70871
I am moving out (transferring colleges, atm living at home), and will after this semester is over, in 6 weeks, I will be joining a gym for the summer to become reacquainted with working out in a gym, which I stopped thereafter I graduated high school in 06. So, I won't be able to use them at all, really.

>>70869

Thanks, I will definetly do that routine today in place of my old one; but I have a few questions.

From what I have seen aren't dumb bell pull overs for the pec? I do them as described here:

http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

Secondly, how do bench dips ruin one's shoulder? And finally, more my chest I am looking to increase strength before going to a gym where I will be using a bench, so I won't have to start from scratch, but will instead be able to go through about 1 week of muscle area conditioning (getting my pecs used to bench presses) before being able to start benching legitimate weight.
>> Anonymous
>>70878
Dumbell pullovers use the pec minor (small head down the side) to keep the shoulder up and tight, instead of slipping down (you'd drop the weight the second you did, one time I intentionally tried relaxing just 1 shoulder on a barbell pullover, head to throw it with my still tight shoulder to the side to avoid smashing my face, basically)
So yeah, it works the pec minor, not either of the 2 pec major heads, which are your goal.

Still a great exercise, but it belongs on back day.

As for bench dips, it's a very unnatural range of motion, and it puts a very large amount of pressure on 1 of the joints, which I don't remember because if I tried to do that, I'd never remember the basic important things, which is don't do them if you don't need them, and you don't.

You will build enough strength you wont be super embaressed at the gym, I just meant that it wasn't the sole intention of the way I set it out.
>> Anonymous
>>70882

>You will build enough strength you wont be super embaressed at the gym

Ok, so just moderately embarrassed?
>> Anonymous
I just tried weighted push-ups, and the backpack I put the weight in (30lbs), slid the weight to my mid/lower back putting all the weight on my abs, and not on my pecs. Am I missing something; is there a particular way to do weighted push-ups?
>> Anonymous
Nobody is fucking embarrassed at the gym.

Nobody judges your shit.