How to build up great outer chest part?

[Shaun]

Bent over barbell row is where you bend over at roughly a 45 degree angle, with a straight back, pick up the barbell and slowly pull it into your mid section, starting position is just below the knees for the bar, do it slowly and controlled.

Upright row is standing straight and pulling the bar upto just under your chin, you can find both these exercises in the 'exercises section', here's the links
http://www.muscleandstrength.com/exe...right-row.html
http://www.muscleandstrength.com/exe...rbell-row.html

I usually do incline dumbbell flyes however im not too sure i guess it depends what you want o target but i find incline is best, wait for someone else to post regarding this issue and they can clear it up.

I think the 12,10,8,6 is for the same weight, it should get harder if you have the correct weight so therefore you wont be able to do as many reps as you go on. When you do incline you dumbbell press you just have to pick a weight that you can do the target amount of reps with, you should be close to failure on the last couple reps so it depends. I would think after 4 sets of flat dumbbell press you would probably need a slightly leighter weight.

It's the same with every ecercise you do, you need to select the correct weights, make sure it's not too easy but also dont go too heavy and sacrifice form. If you work to 8 reps then use a weight where you can get 8 reps with good form but struggle on the last couple, that way you know your pushing yourself.

[Doug]

Originally Posted by peterckt

Chest workout:
2 X warm up sets (1 set light-1 set half the training weight used on 1st set)
Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2
Incline dumbell press: 12-10-8-6 each set supersetted with dumbell flys to failure.
Dumbell flys 3 sets to failure , supersetted with wide pushups. (Regarding the Dumbell Flys, which one should i do>Flat dumbell flys, Incline dumbell flys or decline dumbell flys?)

You can do either of the fly's, start with flat fly's then when you come to change the routine you can change to incline...

[Doug]

Originally Posted by peterckt

Chest workout:
(1) 2 X warm up sets (1 set light-1 set half the training weight used on 1st set)
(2) Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2
(3) Incline dumbell press: 12-10-8-6 each set supersetted with dumbell flys to failure.
(4) Dumbell flys 3 sets to failure , supersetted with wide pushups.
According to schedule that you plan for me, refer (2) If i finish "Flat barbell press with 12-10-8-6 (are these 4 sets doing at the same weight?) , If i complete these 4 sets and move on to (3)Incline dumbell press, at this step shalll i need to add more weight? For example, if i use 30kg for the (2) and how about the weight for (3) Incline dumbell press: and etc.

Thanks for your help.............

you should be able to increase the weight on the different sets because the rep range is lower, it may take you a couple of sessions to sort the correct weight out,

[peterckt]

Hello there.......Doug!!! I have tried your routine! i tried it last Wed and Fri. It did help me a lot. I can even see the outer part of the chest. I just couldn't believe it builds up faster merely in two days time. I'll continue doing it for 3 months. Thanks Doug....... You are an excellent, world-class expert..... Thanks a bunch!!!!

[luke]

yeh he has that affect on people. lol

[Doug]

Originally Posted by peterckt

Hello there.......Doug!!! I have tried your routine! i tried it last Wed and Fri. It did help me a lot. I can even see the outer part of the chest. I just couldn't believe it builds up faster merely in two days time. I'll continue doing it for 3 months. Thanks Doug....... You are an excellent, world-class expert..... Thanks a bunch!!!!

Hi, glad the routine helped, But I hope that you havent done the chest routine on the Wed and Fri, you will need more time than that for the muscle to recover before growth can occur.

Thanks for the kind words, The forum is here so that people can get advice from other people, there are some well experienced people on this forum who will give anyone who asks, some good, no-bull****, advice.......

[peterckt]

I have a question here! Can i do my Chest Workout Twice a week?
Another one, Can i do this workout(see an attachment) to build up my Lattisimus Dorsi? Coz' I don't have bars on the wall and unable to do "Wide Grip Pull Up"....

[Doug]

Originally Posted by peterckt

I have a question here! Can i do my Chest Workout Twice a week?
Another one, Can i do this workout(see an attachment) to build up my Lattisimus Dorsi? Coz' I don't have bars on the wall and unable to do "Wide Grip Pull Up"....

Yes you can do chest twice a week, allow at least 48hrs between workouts, dont neglect other body parts though. You can do the back exercises on the attachment. You can purchase a chinning bar that goes between a doorway, they are quite cheap to buy.

[peterckt]

Can i do workouts if i am coughing? Will it trigger any symptoms of sickness if i do workouts? Hope to hear from your instructions!!!!

[NicoSuave32]

depends how sick you are if you're just getting over it I wouldn't see a porblem, but if you have somethings erious I would take a week or too off and let you body recover and grow well it passes