[taraleehulme]

My chest day incorporates: bench, push ups, flat/incl flyes, pec press, pullovers. I've just started pullovers and am struggling getting chest contraction, do you guys think pullovers have a place in chest workouts?
Are there any other exercises i can introduce? I do some bench throws (on smith mach) for powerplay, i like these, theyr fun ha, but need some more ideas, or is my routine ok?
Thanx.

[harmankardon1]

tara you should post up a standard workout sets, rep ranges, excercises etc so that we have a better idea of what a typical chest workout involves for you

[n88tr]

^ Right.

Also you list all of those things but surely you don't do them all in one workout??

Also, are we into getting bulking mass or just lean it up a bit? Works differently either way.

Welcome to the Dungeon!

[mindstar]

Originally Posted by n88tr

Also, are we into getting bulking mass or just lean it up a bit? Works differently either way.

Without trying to be a ****, I respectfuly disagree with this point. I feel that it is diet that is the difference between bulking and cutting. I lift the same either way.

[prime52]

Originally Posted by mindstar

Without trying to be a ****, I respectfuly disagree with this point. I feel that it is diet that is the difference between bulking and cutting. I lift the same either way.

I agree with mindstar

Ive had my girlfriend train chest
Chest Press 3 sets of 12
Chest Fly Machine 4 sets of 15
Machine Pullover 3 sets 10
then 2 sets of push ups till failure

[mindstar]

I just got my spouse doing rest-pause DC training with the stretching afterwards. She loves it and is getting stronger. She trains basically the same way I do.

[taraleehulme]

Harman, i hv listed my exercises. As4 sets/reps:

bench 20kgx12, 30x10, 35x8 (or to failure)
push ups 8-10 (in between most exercises)
flat flyes 4kgx12 (3)
incl flyes 5kgx12 (3)
pec press 18kgx12 (3)
pullovers 9kgx10 (2-3, still improving form)
bench throws on occasion 30kgx12 (3)

I am currently 60kg, 5"7".

Is this split ok (on chest day)?

[mindstar]

Originally Posted by taraleehulme

Harman, i hv listed my exercises. As4 sets/reps:

bench 20kgx12, 30x10, 35x8 (or to failure)
push ups 8-10 (in between most exercises)
flat flyes 4kgx12 (3)
incl flyes 5kgx12 (3)
pec press 18kgx12 (3)
pullovers 9kgx10 (2-3, still improving form)
bench throws on occasion 30kgx12 (3)

I am currently 60kg, 5"7".

Is this split ok (on chest day)?

I personally, keep things a little simpler. I'd go....work heavy, compound movements with the last set to failure or rest pause it to failure...
Keep pressing/compound movements first and finish with isolation exercises. Once your chest gets too tired, a lot of isolation exercises become front delt work rather than chest...do less but do it intensely. Every few weeks, I'd try and switch either the order of bench and inc db press or do inc bench and flat press. I might also add another top set to your heavy movements.

bench 20kgx12, 30x10, 35x8 (or to failure)
incl DB press
Flyes (on a very slight incline)
Crossovers
bench throws 30kgx12 (3)

Just my $.02...

[james69]

if ur doing machine pullovers the key to it is to contract and squeeze ur pecs when bringing bar down also u should pause at bottom when doing them . should help.............goodluck

[mivpl]

Originally Posted by mindstar

Without trying to be a ****, I respectfuly disagree with this point. I feel that it is diet that is the difference between bulking and cutting. I lift the same either way.

are we into getting bulking mass or just lean it up a bit? Works differently either way.

[MVP]

The advice above is good.

[islander]

Pull overs look like they should be great but I have a issue hitting it properly too. I find all flys esp have to be done just spot on or else you dont get that proper contraction you feel is missing. I thought I was doing incline flys right but I just knew it wasnt quite right and asked this one great trainer to help and just changed the flare of my elbows just like the tinyest bit but made the hugest difference. If you can ask someone who knows what there doing to watch and critique you. I still find nothing hits chest more then good ol bench press and should switch up to dbs even on the flat.

[Frag Hag]

Coming in late to the party here, so i don't have anything new to offer. I'm just wondering, what's the difference between a "female" chest workout and a "male" chest workout? It's not like our boobs are gonna disappear if we do it wrong, lol. Your workout looks solid and there are some great suggestions here. I'm just messing with semantics.