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Real World Expectations - Chest

ckates Posts: 4 Joined: 2007/07/10	2007/07/10, 01:33 PM Let's say you have limited time (1:15) to warm-up, stretch, lift/focus on one body part and do 1/2 hr-plus of cardio... for a wide sweep and top third of chest as essentials can you recommend the best three to four exercises. Thanks in advance.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/07/10, 01:36 PM becn press, incline presses, decline presses, floor presses, rack presses......get the idea? both Barbell and DB are good -------------- Curl Jockeys, get outta the squat rack! I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance) 7707mutt@freetrainers.com
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/07/10, 03:05 PM First I recommend reducing the half hour to 10-15 minutes of HIIT. Do some searches on this site and research that. That being said you will have more time for chest, but don't neglect the rest of your body or you will look funny. But what Mutt said is right on, mix up with flat, incline and decline. Do some barbell, and some DB work. Dips are also good if you do them right.
ckates Posts: 4 Joined: 2007/07/10	2007/07/10, 03:24 PM Thanks... I'm just starting with chest but will hopefully have a well rounded routine for all body parts. Will take the FT suggested exercises as a baseline. Was kind of hoping for specific exercises that are personal faves. Any new twists on the tried and true basics. Also can someone give me a basis rundown on HIIT, already seeing feedback positive and negative on this site. For me, I've been doing 30-35 on eliptical or swimming and doing interval bursts that basically equate to a handful of :45 sprints after 20 minutes into the cardio exercise. Is this a smart approach?
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/07/10, 03:28 PM NOTHING BEATS THE "TRIED AND TRUE" BASICS I can not repeat that enough. There is no gimmick or trick. Just hard freaking work -------------- Curl Jockeys, get outta the squat rack! I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance) 7707mutt@freetrainers.com
bb1fit Posts: 11,105 Joined: 2001/06/30	2007/07/10, 11:20 PM 1:15 is not 'limited time' to work out. One hour is plenty to get in all you need for a day. Intensity drops off dramatically. -------------- Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/07/11, 08:20 AM Move weight lifting first in your routine, do cardio at the end. You're obviously talking about gaining mass in your chest. The way to do this is to gain mass everywhere, you can't just put it where you want and just because you only do bench press doesn't mean it will all go there. Your goals are a little contradictory. You would be attempting to lose weight with that much cardio, but you want to gain mass in your chest. Prioritize, do one first then the other and you will have better overall results.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/07/11, 09:26 AM And do a fitbuddy serach for HIIT - plenty of posts explaining it and laying out programs for it. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
ckates Posts: 4 Joined: 2007/07/10	2007/07/11, 07:29 PM as for confusing and/or contradictory... i meant to be more clear. I have decent natural mass as my chest is the first area to show gains, but i wanted to emphasize length, sweep and range of motion so its not just muddled thickness. Defenition I know will only result from caloric defecit - so I'll be looking up the ins and outs of HIIT. thx
blue77 Posts: 182 Joined: 2004/10/10	2007/07/31, 02:18 AM ckates why not do a giant set for your chest lets say Benchpress then go to incline press then to the dumbbell flys and then to dips,go to one exercise then to the next with no rest in between only to change exercises or weight this will get your chest smoking and save time plus get a cardio workout too.