Author Topic: Want to add a couple new chest exercises to my Chest day  (Read 2494 times)

Offline EpicBeardAJ

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Want to add a couple new chest exercises to my Chest day
« on: September 29, 2015, 08:11:41 AM »
Current Chest Day is below (this was this week's workout):

Flat Bench Press (barbell)
235x12
235x12
250x8
250x8

Incline Bench Press (barbell)
195x12
195x12
210x8
210x8

Flat Bench Press (Swiss bar)
195x8
195x8
195x8

Close-Grip Bench Press (Swiss bar)
135x8
135x8
135x8

Dumbell Pullovers (dumbbell)
45x10
45x10
45x10

Butterflies (dumbbell)
45x10
45x10
45x10

Resistance Tube bands-Butterflies
3 sets of 15

Resistance Tube bands-Cross body Pulls
3 sets of 15 (each arm)


I find myself so fatigued after my flat bench and incline bench exercises, that I really don't have much left in me to do the further pressing with my Swiss bar.  So I've decided to alternate using my regular bar and Swiss bar each week.  I'm thinking that will make those Swiss bar lifts much more effective and meaningful.  Anyway, I'll need 2 or 3 more good chest exercises to replace the Swiss bar flat and close-grip lifts.  Any suggestions?  Keep in mind I'm a home gym guy.  Have bench that can go incline, flat, decline, and I do have dumbbells but only 25 through 60 pounders.

Thought about maybe adding Reverse-Grip Bench Press and Dumbbell Press/Fly mentioned in this article:

http://www.bodybuilding.com/fun/8-best-chest-exercises-you-havent-tried.html?mcid=EM_092715_Sunday_NL&rmid=EM_092715_Sunday_NL&rrid=16654749&CIMID=163950507&utm_source=&utm_medium=email&utm_campaign=

-AJ
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Re: Want to add a couple new chest exercises to my Chest day
« Reply #1 on: September 29, 2015, 08:17:36 AM »
IMHO you should do fewer exercises and more volume on each.  I would do no more than 3 exercises.

Flat Bench, Pec Flye, Pullovers

If you want to add in more chest then I would add in one chest exercise in another day (like back) and do one back exercise on chest day.
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Offline EpicBeardAJ

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Re: Want to add a couple new chest exercises to my Chest day
« Reply #2 on: September 29, 2015, 08:27:06 AM »
I actually tried the higher volume thing for a couple months recently and it just isn't for me.  I just like the variety of doing different exercises.  I've also always made gains working out this way, where I didn't doing the higher volume stuff. 
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Re: Want to add a couple new chest exercises to my Chest day
« Reply #3 on: September 29, 2015, 08:32:01 AM »
Are you training for strength or hypertrophy?
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Offline EpicBeardAJ

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Re: Want to add a couple new chest exercises to my Chest day
« Reply #4 on: September 29, 2015, 08:38:03 AM »
Are you training for strength or hypertrophy?

Haha.  Good question.

I've been on an extended diet since April-May.  Started out at 244 and am now down to 216 with a goal of 213.  I've lost a lot of strength, but I'm trying to get some of it back while at the same time losing these last 3 pounds to hit my goal. 

So to answer your question---I don't know.   ;)
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Re: Want to add a couple new chest exercises to my Chest day
« Reply #5 on: September 29, 2015, 09:21:03 AM »
That is A LOT of stuff to do.   I would say my volume is about half that at best.

I generally pick one heavy compound with 3-5 working sets..   And then do a lighter compound focused more in the 10-12 rep range. (3 sets avg) and then maybe one iso 3 sets.

That is about it.

You seem like me....not training for strength specifically or size....but developing both well.   If anything, in the cut, I would drop the iso and maybe bring the second exercise in a little heavier if you have the endurance for it.


Offline EpicBeardAJ

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Re: Want to add a couple new chest exercises to my Chest day
« Reply #6 on: September 29, 2015, 09:30:10 AM »
That is A LOT of stuff to do.   I would say my volume is about half that at best.

I generally pick one heavy compound with 3-5 working sets..   And then do a lighter compound focused more in the 10-12 rep range. (3 sets avg) and then maybe one iso 3 sets.

That is about it.

You seem like me....not training for strength specifically or size....but developing both well.   If anything, in the cut, I would drop the iso and maybe bring the second exercise in a little heavier if you have the endurance for it.

I just don't have the endurance for it.  I do the iso stuff after I'm shot from the compound lifts.

I really had a lot more more endurance back when I was bigger in body weight IMO.


Also, as far as it being A LOT of stuff to do---I think I can best explain that is I just really like working out/enjoy it.  So I want to do it longer!  The purpose isn't for additional strength/mass.
« Last Edit: September 29, 2015, 09:34:34 AM by EpicBeardAJ »
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Offline Get-n-fit

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Re: Want to add a couple new chest exercises to my Chest day
« Reply #7 on: September 29, 2015, 02:21:37 PM »
I'll 3rd what Flex and ID said, that's a lot of dam work man!  I'll hit 2 chest exercises (flat, incline) heavy for 5 sets and then 2 more light high rep exercises. 
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Re: Want to add a couple new chest exercises to my Chest day
« Reply #8 on: September 29, 2015, 02:49:44 PM »
I still think you'd get better progress by doing a chest/back split.

Take all that chest work and split it in half.  Do the first half, then do an equal amount of back work, then 2 or 3 days later do the rest of your back session first, then the rest of the chest work.

Did that for years and it worked great for me.
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Re: Want to add a couple new chest exercises to my Chest day
« Reply #9 on: September 29, 2015, 04:32:46 PM »
Weighted dips perhaps? Depending on being upright or leaning forward will hit either pecs or tris.
Floor presses with the db's. Strap some 5's or 10's on those 60's with duck tape. Or get an oly dumbbell and use your oly plates.
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Re: Want to add a couple new chest exercises to my Chest day
« Reply #10 on: September 29, 2015, 04:37:42 PM »
I like the variety of lifts as well and usually only do about 3 sets of any given lift.

One thing that jumped out at me is the DB Pullovers, are you really getting any stimulation from a 45? I like doing those heavy and concentrating on the stretch and muscle contraction. I use a 90.
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Re: Want to add a couple new chest exercises to my Chest day
« Reply #11 on: September 29, 2015, 06:16:17 PM »
That's an assload of bench for 1 day. I personally never do more than 1 bench session per day, instead I will do flat one day and then incline 2 days later. Cgbp I do on my tricep days along with cable pressdowns, dips, etc.

I really feel it in my chest when I go with pec deck and heavy db flyes. I do a lot of the db flyes starting with the #15's x 10 and working up to #80 x 3.

Offline EpicBeardAJ

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Re: Want to add a couple new chest exercises to my Chest day
« Reply #12 on: September 30, 2015, 07:58:40 AM »
I still think you'd get better progress by doing a chest/back split.

Take all that chest work and split it in half.  Do the first half, then do an equal amount of back work, then 2 or 3 days later do the rest of your back session first, then the rest of the chest work.

Did that for years and it worked great for me.

Interesting idea.  Right now I do a back/biceps split.
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Offline EpicBeardAJ

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Re: Want to add a couple new chest exercises to my Chest day
« Reply #13 on: September 30, 2015, 08:00:24 AM »
Weighted dips perhaps? Depending on being upright or leaning forward will hit either pecs or tris.
Floor presses with the db's. Strap some 5's or 10's on those 60's with duck tape. Or get an oly dumbbell and use your oly plates.

I currently do dips on my triceps day.  Just body-weight ones though.

What is a floor press?
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Offline EpicBeardAJ

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Re: Want to add a couple new chest exercises to my Chest day
« Reply #14 on: September 30, 2015, 08:06:37 AM »

One thing that jumped out at me is the DB Pullovers, are you really getting any stimulation from a 45? I like doing those heavy and concentrating on the stretch and muscle contraction. I use a 90.

Well I just started doing them for the first time about a month ago.  If you go to the 3:20 mark of the video below, I do them just like the guy is doing  them in the vid:

https://www.youtube.com/watch?v=ZhPOEQJRzBU
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