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Old 01-09-2010, 03:58 PM   #3247
icehog3
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Default Re: Pumping Iron with Zemekone and Icehog3

I would vary what you start with...upper chest, middle chest, lower chest.

Upper chest is the incline movements...vary from barbell inclines to dumbbell inclnes from workout to workout. Dumbbell movements involve unilateral balance and a different ROM, so they will hit the chest differently.

For lower chest, dips are my favorite...rotate these from workout to workout with decline bench or decline dumbbell.

There are also some machines that are great finishing movements for chest, what you do here would be based on what your gym has to offer.

So maybe workout #1 for chest might include:
Bench press
DB Incline
Flyes

Number #2 could be:
Dips
DB Bench
Cable or machine finishing movement

Number #3:

Incline Bench
Decline Bench
Cable flyes

These are just examples....I believe in "instinctive training", in time you will know what works best for you. Obviously this isn't a suggestion for someone who is looking to make large strength gains, as I see you are more interested in firming up the chest.

Even though strength gains aren't your main priority, I would not train chest more often than every third day. I would also cycle heavier and lighter days, some days striving for 12-15 reps, other days 8-10, based on your specific goals.
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