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Chest workout question

iRnLady Posts: 89 Joined: 2004/11/17	2005/01/14, 06:29 PM Hello again, I have a question with my chest. I have been working out for close to 3 months now and have recently started to go "heavier" with bench presses due to new available resources (ex: from last rep wt. of 80 to last rep wt. of 135 on bench) Looking at my chest, the middle is starting to form because I have been doing flyes for a couple of weeks, but my upper-chest is non-existent. I added an incline bench at a 30-degree angle last Monday (chest day) and it felt great! This past monday, the 24 I visited ONLY had the incline set up at a 45-degree angle and my deltoids felt more sore than anything! My question is: Which angle is best for inclines (to work the upper chest) and would it be okay to do inclines twice a week to "wake" that muscle up before I start going really heavy once a week? I already feel like I'm doing all I can on incline's going heavy, but I don't feel "fatigued" like I thought I would be... leading me to think I can do it twice a week. Sorry for the long post... thanks !!Any additional info. or comments (relevant or not) are greatly appreciated!!
kakaroto Posts: 893 Joined: 2002/05/09	2005/01/14, 06:35 PM try lowering the angle and see what happends. but what you routine right now? are you working chest twice a week?
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/14, 06:55 PM You might think about prioritizing upper chest for a while, say a 6 week period. That is, do inclines first in your chest routine while you are strongest, and you can put max effort into it. Your flats will suffer a bit at first, but will catch up. It is alright to do chest twice per week, depending on your intensity, and your other workouts also. You will have to judge your recovery abilities, but I would shoot for every 5 days, no sooner, so your days will actually rotate. If you find for example you are getting weaker when your next chest day comes around instead of stronger, feel a bit irritable, etc., you are probably not recovering and leaning into overtraining. Then you will have to adjust your workout or your workout priorities to accomodate this. This could be in fact due to for instance something totally unrelated, like a massive leg day inbetween that you don't fully recover from, this will then carry over to your other days. Does that make sense? If indeed this is the case, then again, prioritization is in order. If chest is most important to you, figure out what you can eliminate or tone down for your prioritization period. Then pick up the other stuff...hope this makes sense. Kind of alot to relay in a small post.:dumbbell::dumbbell: -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
iRnLady Posts: 89 Joined: 2004/11/17	2005/01/28, 08:14 PM I didn't see your replies (I must be blind). Thanks bb1fit and kakaroto. BTW, my chest workout routine is: Monday: Flat bench (4 sets) Incline bench (4 sets) incline flyes (4 sets) flat flyes (4 sets)
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/29, 09:03 PM usually 30 to 40 degrees is best for getting the upper chest.....I find anyways. -------------- My drinking squad, has a cheerleading problem!!
timmstar Posts: 426 Joined: 2003/12/08	2005/01/29, 10:53 PM try 30 degrees i find anything above that is more or less shoulder work...
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/30, 11:41 AM less than 30 degress? more shoulder? thought when it was "flat" it was regular bench... ie. chest? :(
morpheus1 Posts: 67 Joined: 2005/01/06	2005/01/30, 09:50 PM Andrew, I think you misread him. he said anything over 30 degrees is basically (more or less) shoulder work. don't ya hate it when that happens.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/31, 02:15 PM oh I see I see my mistake! -------------- My drinking squad, has a cheerleading problem!!
timmstar Posts: 426 Joined: 2003/12/08	2005/02/01, 12:43 AM ============ Quoting from bigandrew: oh I see I see my mistake! =============