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Upper chest/ # of times per WO for mass?

iRnLady Posts: 89 Joined: 2004/11/17	2005/03/12, 08:41 PM Hey guys, I have a question; I'm putting more emphasis on my upper-chest since I need help there most... so... ...is 1 set of incline bench presses on the Smith machine per week sufficient to gain mass {there}? My current chest workout: Incline presses (Smith): 4 sets flat bench: 4 sets decline press machine: 4 sets pec deck machine: 4 sets Also, is this a good enough chest workout period (once per week) or should I add something? Thanks... I'm looking to gain more mass; I'll worry about defining later.
	2005/03/13, 01:28 AM Suggestion: Incline Barbell Bench Press(12*,8,6,6) Incline DB flyes(12*,8,6,6) Dips(with weight if needed)(12*,8,6,6) Focus on free weights, and do working sets of 6-8 reps with 2-3 min rest in between sets...1 workout a week...
smashweasel86 Posts: 20 Joined: 2005/03/11	2005/03/13, 10:01 AM I would suggest: Incline Bench Press (12,10,8,6,6) Incline DB press (6,6,6,6,6) Incline Flyes (12,12,12,12,12)=I perfer lighter weight flyes=good stretch without shoulder strain Dips(10,8,6,6)With weight if needed I agree with menace3000=stick with free weight for a while. Do it once per week and every third week change to the flat bench versions for that workout and then back to inclines. I personally don't like the smith machine for chest=feels wierd to me, so I use a squat rack with pins for saftey if working out alone. I hope this helps
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/03/13, 11:16 AM if you do barbell incline bench....with incline flys....thats gonna be all you need. doing db incline press will just be a waste of a movement. Go with 5 sets of incline barbell press.....lift as much as you can....for what ever rep area works best for you. I deally 12-6 do some dips....these will hitt everything upeer wise. 3 sets go with 5 sets of incline flys......try these going heavy.......sets of 8 or less....( your already warmed up now) finish up with cross overs or chest blaster* 3 sets to failure * this is done with dbs, make the dbs touch one anothe ron your chest, squeeze your chest to hold them there, and press it, push into a "triangle"( elbows are the botom point, hand/ db is the top)......don't lock out, and keep squeezing your pecs.....the whole movement. -------------- My drinking squad, has a cheerleading problem!!
iRnLady Posts: 89 Joined: 2004/11/17	2005/03/13, 09:16 PM Thanks guys... so going by what everyone is saying, it seems like 2 exercises for the upper chest is needed. What's the best thing for the middle of the chest? Pec-dec machine? And what's the best order for a chest workout? Upper-chest, main, lower, peck deck, flyes, etc.? I thought I had "a" routine down... thanks again guys for all the help!
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/03/13, 09:21 PM The best "order" is prioritization. In other words, wherever you need the work most, do that first. The reasoning is simple of course, you will always be stronger on your first exercise, so you can be a bit more intense. Do this for 6 weeks, then switch things around if you like. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
iRnLady Posts: 89 Joined: 2004/11/17	2005/03/13, 11:15 PM Thanks, So you mean... since I want to concentrate on the upper-chest more, I should do: incline press followed by incline flyes first; then flat and decline bench or incline press, flat, decline, and then the incline flyes?
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/03/13, 11:43 PM If upper chest is your priority, do all your upper chest movements first. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/03/14, 01:55 PM from a bodybuilding aspect......falt bb bench is quite poor in recruitment of muscle fibers. Even though most everyone is a die hard flat bench fan.......declines being actually the best for chest, hitting the most muscle fibers. Then inclines are the next best. But for overall chest devolopement.....inclines and declines are the best. Dbs being even better than bb benching -------------- My drinking squad, has a cheerleading problem!!