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ANYONE HAVE A GREAT CHEST WORKOUT

GOWAR Posts: 361 Joined: 2001/10/24	2004/02/19, 09:27 PM HOWDY, for the past 2 months i have been weightlifting consistently, for the months before that i was consistently involved with football, before that weightlifting and track, and so on. Anyway after these 2 months of lifting and healing from my left rotator cuff shoulder injury, i still have not been able to bench what i used to be able too. And even then that wasn't high. Now i have problems doing 3 reps of 175 without a spotter, I'm 6'3 and weigh 218. I use to weigh and bench 200lbs. Does anyone know of a great chest strength builder? I have done alot of arm workouts as well......... thanks
ursusarktos Posts: 346 Joined: 2004/01/18	2004/02/20, 11:43 AM What are you doing to specifically rehab your rotator cuff?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/02/20, 01:17 PM Here is one that wil give you a great chest workout and you can set the weights so you can handle them, and still get a massive chest pump. It is a volume type workout, but for a change it works great, I call it up the rack. Done exclusively with dumbbells, so with your shoulder problem this should help as you can control the movement of the weight better. So, here it is....plug in your own weights. The first sets will seem very light, and they should be, but do them strict and clean to get blood flow. Flat dumbbell benches 35x15 40x15 50x15 60x12 70x8 85x8 90x6 100x4 Do the same with incline dumbbells, then superset flat bench flies and cable pulleys in a pyramid up scheme. Good luck -------------- If you don't stand for something, you will fall for anything....
GOWAR Posts: 361 Joined: 2001/10/24	2004/02/21, 03:19 PM for the first month after the injury i was doing movements with dumbbells weighing 1-5 lbs. side to side at 90 degrees 60 and 30 with my arms, does that help u picture it?
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/02/22, 11:57 AM One I liked was bench press superseted with cable cross overs incline bench press superseted with dips incline flys supperseted with decline dumbell bench 3 sets pull overs -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
ursusarktos Posts: 346 Joined: 2004/01/18	2004/02/24, 12:02 AM AAAAAAAAAAAAAAAARRRRRRRRRRRRRRRRRRGH!!!!!! :angry: The above null post was mine. At least it didn't erase it this time. :big_smile::big_smile::big_smile:
GOWAR Posts: 361 Joined: 2001/10/24	2004/02/24, 10:15 PM well thank you very much, for that info. but the greatest thing happened to me the other day, yesterday i went to do an upper body workout and i did one that i havent been able to do in awhile... Bench press: 145x5, 165x3, 175x3, 185x3,195x3,200x2, and then i did triceps extensions with a 25lb. bar with 25 pound plates on each side for 10 reps. then i added 10 pounds to each side and did another set of 10 and then did a 3rd set of 5. Then i did 2 sets of pull-ups with 10 reps each and 3rd set of 5. But i did require a spotter on bench for the sets i did 195 and 200 but he said he berely helped me, and i needed a spotter for the pull -ups, but on my 3rd set i felt my left shoulder move in an awkward way. And today i haven't felt this sore in a good while, i hope to God and can now keep building chest strength from my highs yesterday.
GOWAR Posts: 361 Joined: 2001/10/24	2004/02/24, 10:16 PM DOES THAT MAKE SENSE!:???????
treadhead Posts: 22 Joined: 2004/03/02	2004/03/05, 03:58 PM bb1fit - this routine looks as though it'd require a moderate pace. It looked manageable until I saw you'd added the incline and the superset. I tried working a weight progression (on paper) that'd fit my abilities. I feel like starting at less than 25 is too light but I also think my top end is going to be around 60. Is it OK to progress at 5 pound increments so I can get the right number of sets in? Thanks, tread