Whats a good workout for the pecs?

[nuk1m]

Whats the best way to bench press? Heavy weights with short reps or lighter weights with higher reps? What's a good routine?

[TommyD]

Originally Posted by nuk1m

Whats the best way to bench press? Heavy weights with short reps or lighter weights with higher reps? What's a good routine?

Warm-Up:
Flat Bench 2x12 at 50% of 1 Rep Max, 1x3 acclimation set at 75% 1 RM.
Routine:
Flat Bench (Alternate Dumbbell and Barbell weekly): 2x4-6
Dumbbell Incline Bench: 3x4-6
Weighted Dips (Leaning forward to target chest) or Decline Bench: 2x4-6

Keep working sets (not counting warm-ups) between 7-9 sets for the chest.
Heavy weight with low reps = strength and muscle mass
Low weight with high reps = strength and muscle endurance

Hope that helps ya out :thumbup:

[nuk1m]

yeah it does, question tho whats does '2x12' and 'RM' mean?

[Cort]

2 x 12 = 2 sets 12 repetitionss

1 rm = 1 repetition max...a lot of workout plans are based off of this.

[Firehawk]

Originally Posted by nuk1m

Whats the best way to bench press? Heavy weights with short reps or lighter weights with higher reps? What's a good routine?

What are your goals man? Are your goals to build muscle mass? IF so, probably lifting heavy weight at low reps would be good for building muscle.

If you want to build endurance, lighter weight at higher reps is good for that.

[nuk1m]

yeah im goin for muscle mass, also is there a better workout for the abs then just sit-ups? I find them too weak