I need a chest routine for the gym could anyone help me with it?!
Question:
I need a chest routine for the gym could anyone help me with it?
if you have a good chest plan or a website to visit could you please help me out, I weigh 190 5'11 and have a pretty stocky build. Just have a big chest so I would like to turn the lower part of my chest into more muscle
Answers:
for power
flat bench- 10 sets of 5 reps with 75-80 % of your max
incline bench or flies- 3-5 sets of 5-10 reps.
delcine fly- 3 sets of 5-10 reps
also but not all at the same time
dips-3-5 sets to failure
overhead fly---laying with just your shoulders on the bench and bring the dumbell back behind your head with both hands
for definition
dumbell flies- 15-20 sets 50-60% of your max ie: 25 or 30 lbs
12-15 reps
cable cross overs- again high reps and sets
also....medicine ball push up (alternate hands each time up)
this one's tricky....reverse grip bench---this is good for upper chest but USE LIGHT WEIGHT to start...this takes getting used to.
work your tri's also---these are used in bench press