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15-Apr-07, 08:16 PM
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#1
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Registered User
Join Date: Aug 2005
Age: 22
Posts: 70
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Completely redoing my chest day. Little help?
Hello again,
I was just hoping you guys could give me a little input on a new chest/upper back routine.
For a few months I have been doing decline dumbbell presses followed by close grip rows and then flys. I believe I have progressed as much as possible using these exercises and it is time for a change. I would like to keep it at two chest exercises and one upper back. This is usually all that I have time for as I try to keep my workouts at 45 minutes to one hour. Not including a little warm up and cool down jog.
So, what has worked best for you?
If it helps I have given up on definition and am going pretty much just for mass. I've upped the daily cal intake to 2500 or more to compensate.
Thanks again,
DH
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__________________
--I will not fear; fear is the mindkiller; I will face my fear, I will let it pass through me.
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15-Apr-07, 08:19 PM
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#2
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,850
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Hard to beat barbell bench press. Flat and/or incline/decline.
For the upper back, I've found nothing better than Bent over Barbell Rows or Pullups. Both are great...for me.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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15-Apr-07, 08:38 PM
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#3
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Registered User
Join Date: Aug 2005
Age: 22
Posts: 70
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Well honestly I had planned on just doing flat dumbbell presses but I also wanted another replacement for the flys. I was thinking over head rows. Opinions?
Bent over barbell rows you say? Are they better with or without an incline bench?
Thanks a_welch, always johnny on the spot with the good advice.
__________________
--I will not fear; fear is the mindkiller; I will face my fear, I will let it pass through me.
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15-Apr-07, 09:50 PM
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#4
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,850
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Sorry, can't help you on the flyes because I don't do isolation work. I like to do heavy compound stuff only.
See if something here will help. Chest Exercise Menu
And here is the row.
Barbell Bent-over Row
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
Last edited by .V.; 15-Apr-07 at 09:54 PM.
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15-Apr-07, 10:01 PM
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#5
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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If you have a barbell do flat bench for awhile, it works a lot. Other chest work could be dips, great for triceps too. For upper back work like Andy said barbell rows and pull ups are king. |
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16-Apr-07, 03:31 PM
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#6
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Site Moderator
Join Date: Aug 2005
Location: Urbana, IL
Age: 27
Posts: 2,866
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If the goal is to build mass, I'd definitely stick with compound exercises only. Those are your real mass builders. |
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20-Apr-07, 05:39 AM
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#7
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Registered User
Join Date: Nov 2006
Posts: 3
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What if your goal is more deifned and not soo much bulk? Been working out for about 6 months and noticed alot of overall size increase but want more of a hard line on the bottom of the pecks to define them. I do bench, flys and peck deck once and sometimes twice aweek.
Sorry Legiotitan dont mean to highjack the thread.
Last edited by shadownext; 20-Apr-07 at 05:41 AM.
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20-Apr-07, 02:26 PM
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#8
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Site Moderator
Join Date: Aug 2005
Location: Urbana, IL
Age: 27
Posts: 2,866
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Quote:
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Originally Posted by shadownext
What if your goal is more deifned and not soo much bulk? Been working out for about 6 months and noticed alot of overall size increase but want more of a hard line on the bottom of the pecks to define them. I do bench, flys and peck deck once and sometimes twice aweek.
Sorry Legiotitan dont mean to highjack the thread.
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Even for definition, I would still stick with compound exercises. Definition is more a function of low bodyfat than the muscles having a particular "shape." What's the best way to lose bodyfat? Compound exercises, of course, along with a good eating plan. |
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20-Apr-07, 03:52 PM
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#9
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,850
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Defninition is a function of bodyfat. That means do that with diet. Lift for size/strength, diet and cardio for bodyfat control. Honestly, very few of us have to worry about getting too big. I'm trying to get too big, have been for a few years, and it still hasn't happened yet.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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25-Apr-07, 05:03 PM
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#10
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Registered User
Join Date: Apr 2007
Age: 24
Posts: 45
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Dips? Nice compound movement and effective as well. |
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Tags
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barbell bench press, barbell bent, barbell row, barbell rows, bell press, bench press, build mass, chest exercise, chest exercises, compound exercise, compound movement, daily cal, dumbbell press, dumbbell presses, flat bench, flat dumbbell, flat dumbbell press, heavy compound, incline bench, lose body, lose bodyfat, low body, low bodyfat, mass builder  |
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