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2005/06/25, 01:03 PM
hi... i m kinda new here... but i wud not mind helping sum 1 who wants to get a good chest and fast....
here is what you do:
all of us have basically 3 chest muscles:
1.) the upper chest
2.) the middle chest
3.) the lower chest
now, target which particular 2 chest muscles you want developed...
PS once you have chosen the two muscles, you should not change your workout for the next 4 weeks after which you can either continue with the same workout or change it. if you change it, use the new workout fot the next 4 weeks and so on....
all the best......!!!!!
OPTION ONE:-
UPPER CHEST AND MIDDLE CHEST:
1.) Flat Bar Bell Press; 10 reps, 8 reps, 6 reps, 6 reps
2.) Incline Bar Bell Press; 10 reps, 8 reps, 6 reps
3.) Incline Dumb Bell Press; 15 reps, 12 reps, 10 reps
4.) Flat Dumb Bell Flyes; 10 reps, 8 reps, 6 reps
OPTION TWO:-
MIDDLE CHEST AND LOWER CHEST:
1.) Parallel Bar Push-Ups; 50 reps in 6 sets
2.) Flat Bar Bell Press; 10 reps, 8 reps, 6 reps
3.) Decline Dumb Bell Press; 10 reps, 8 reps, 6 reps
4.) Decline Dumb Bell Flyes; 10 reps, 8 reps, 6 reps
5.) 50 Push-Ups; 50 reps in 6 sets
OPTION THREE:-
UPPER CHEST AND LOWER CHEST:
1.) Parallel Bar Push-Ups; 50 reps in 6 sets
2.) Incline Bar Bell Press; 10 reps, 8 reps, 6 reps
3.) Deline Bar Bell Press; 10 reps, 8 reps, 6 reps
4.) Incline Dumb Bell Flyes; 10 reps, 8 reps, 6 reps
i hope this was helpful to you...........
all the best......!!!!!!:)
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DR. ANTHONY DAVIDSON
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2005/06/25, 06:17 PM
sorry to tell you this but chest is 1 muscle....so are abs(no lower or upper abs either....1 muscle...however emphasis can indeed be shifted to one or the other)...you can shift more emphasis on a certain area...but there's no such thing as upper, middle, lower chest...that's mostly a shorthand to describe the emphasis on the muscle....
the reps someone would use will depend on their goals, same with number of sets, same with rest periods, same with the type of exerices, etc....
don't see the point of all this...
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2005/06/25, 06:25 PM
well there is 2 muscles.....2 pecs lol......btu there is no "perfect routine"
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gravity is not a law, only a obstacle
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2005/06/25, 08:14 PM
lol pec major and pec minor come into play too..
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2005/06/25, 08:14 PM
right andrew.. left pec, right pec...but pec is a pec...there's no lower,middle upper.......i like the 'DR'...dr in literature? philosophy?...because I don't think it's in human anatomy....
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2005/06/25, 11:41 PM
off to train lower minor pecs...
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2005/06/26, 06:58 AM
welll if we really wanna further "divide" lol
theres a outer lower,inner lower.....
outer upper, lower outer
middle outer, middle inner....
So if I wanted to add mas to my lower outer chest on one pec....but emphasis middle inner chest?:big_smile:
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gravity is not a law, only a obstacle
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2005/06/26, 04:50 PM
bropie correctly pointed out that there are 2 muscles pec major and pec minor...functioning similarly....but the middle/lower/upper, inner/outer variations on the pec are just myths that won't die.....
off to train my inner minor outer left pec....
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