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*Index of Exercises* - Chest and Arms

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 11-22-2005, 10:52 AM         #31
Just_Blaze23 
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 gness said
My chest workout usually consists of the following exercises. Again, I'll use pics instead of trying to explain them. :cool:

-DB/barbell flat bench press

[pic - click to view]



-DB/barbell incline bench press

[pic - click to view]



-DB decline bench press

[pic - click to view]



-Pec dec

[pic - click to view]



-Dips

[pic - click to view]



Hope this helps! :cool:
Yo I got that same routine and it works,the best one outthere

 13 years ago '04        #32
OnTheReal 
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Bi-ceps:
This will give your bi's one hell of a workout.
It's called 21's.

1. Get a curl bar, add a decent amount weight i'd say about 20 lbs. total(10 on each side) believe me it don't take much.

2. Start by standing doing 7 reps(curling the bar) from resting position halfway up til your arms make a 45 degree angle then back down again.

3. Without rest, curl the bar all the way up to your shoulders release halfway down then do 7 more reps halfway down each time.

4. Without rest, starting from rest position now curl the bar normally now all the way up to your shoulders and back down again completing 7 reps(on your last set try to do as many as you can).

5. After about 3 sets you should really feel the swelling in your bi's now. Depending on what your doing trying to build endurance/definition in your muscles or bulk/bigger you can alter the weight. Remember no cheating, keep your back straight the whole time while standing, no swinging the weight up, it will be hard but your only cheating yourself.

 12-21-2005, 06:10 PM         #33
s1m1 
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Bench, Bench, and more Bench!

 12-28-2005, 11:40 PM         #34
jimjones 
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dips bench press curls

 12-30-2005, 04:01 PM         #35
mcampbell2810 
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 damedolla said
for the beginners if you lift by yourself i suggest using machines.you might not lift as much but you will learn proper form which will help you in the long run to lift more.also the dumbell exercises shown are very good.dont forget the decline press.works the lower part of your chest.most people dont do this exercise.
or light weight as much as they can till they build they self up

 01-09-2006, 11:49 AM         #36
primetimelhs22 
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another good thing to do if you dont have weights but you need a partner, is resistance training. what you do is basically everything you would do with weights but have your partner push or pull however much you need. for curls have your partner push down as your coming up, and have him push down as you go down. obviously he just resists the opposite way you are going. but its very good for people without weights and its easy to ajust the resistance which is like adding or subtracting weight. so give a try. you can also add pushups and pullups with these workouts. for leg curls, have your partner lay on their stomach and you will just lift your bottom part of your leg (knee to feet) and your partner will resist down as you come up, and then he will push upwards as you come down. you can do this with two legs at a time or just one.

 13 years ago '04        #37
chefbanks 
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pullups (100) per day

 01-29-2006, 06:16 AM         #38
bc/o06 
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 s1m1 said
Bench, Bench, and more Bench!
i agree 100 percent a have done many different workouts but none are as effective or easy as bencn press i was in 9th grade and i weighed 125 and couldnt lift 115 but when i started benching almost everyday for the whole summer until my 10th grade year i gained about 20 pounds and i was up to 205 bench press but i also did 125 dips eveynight and curls occasionly but mostly i did bench press and it works

 02-10-2006, 04:56 PM         #39
star_m69 
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Thanx for the workout tips

 NEWENGLANDNEGRO said
Chest

Flat bench press
Incline bench press
Dips


Triceps

Skull crushers
Rope pull downs
Close grip bench
french press
kickbacks

Bicep

babell curls
eazy bar cur
preacher curl
incline db curl
hammer curl

 13 years ago '04        #40
NyShow 106 heat pts106
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thanks for the tips. for the chest i found that a variety of push ups while my feet were elevated helped give some burn.

 13 years ago '04        #41
Mega 
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 enetblazin4eva said
This is my workout regiment for my chest

Chest:
- Flat Bench Press
- Pec Deck
- Chest Press
- Incline Bench Press


These and I add the decline every other week

 03-08-2006, 09:43 PM         #42
eks 
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great information.

 03-10-2006, 09:30 PM         #43
Uriah777 
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Chest :

4 sets of 10 flat bench
4 sets of 10 incline bench
4 sets of 10 decline bench
4 sets of 10 incline flys
4 sets of 10 flat flys
4 sets of 10 pec machine
4 sets of 10 chest press macine
4 sets of 10 incline press macine
4 sets of 10 decline machine press

I love to double ups my workout. I hit machines on my lunch and freeweight when I get home

Biceps

Supersets
4 sets of 10 Hammer curls, alternating curls with a twist, curls with the tricep easy bar.
4 sets of 10 Preacher curls
4 sets of 10 dumbells concentration curls
4 sets of 10 alternating curls machine
4 sets of 10 preachers machine 2 different machines

Triceps

4 sets of 10 skull Crushers
4 sets of drop set tricep kick back
4 sets of dips to failure
4 sets of 10 tricep extenstion machine 2 machines
4 sets of 10 tricep cable pulldown
4 sets of 10 tricep pushdowns

Thats 2 a week!!!!

 04-28-2006, 09:37 AM         #44
biggajw04 
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For my chest:
Cable cross
flat bench dumbell press
incline press
flat bench press
decline bench press
pectoral flys

 05-01-2006, 09:08 PM         #45
KufiSmacka 
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Major Chest Boost!

Incline-4 seconds on the way down, hold for 2 seconds, 2 seconds on the way up, 8-12 reps, 3 sets
Flat Bench with dumbbells-same as incline
Decline-same as incline if you can actually finish haha

 12 years ago '06        #46
frosty89 
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Chest

Flat bench press
Incline bench press
Dips


Triceps

Skull crushers
Rope pull downs
Close grip bench
french press
kickbacks

Bicep

babell curls
eazy bar cur
preacher curl
incline db curl
hammer curl

 06-04-2006, 05:29 AM         #47
CKUreprezent 
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nice post

 06-08-2006, 03:40 PM         #48
ShizitsMcGee 
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I've read everyone's exercises. All very good. I have a specific question for the chest workouts. Which chest exercise is best for defining the chest muscles surrounding the outer part of the chest or armpit region?

 12 years ago '04        #49
bibbyboi 28 heat pts28
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 Uriah777 said
Chest :

4 sets of 10 flat bench
4 sets of 10 incline bench
4 sets of 10 decline bench
4 sets of 10 incline flys
4 sets of 10 flat flys
4 sets of 10 pec machine
4 sets of 10 chest press macine
4 sets of 10 incline press macine
4 sets of 10 decline machine press

I love to double ups my workout. I hit machines on my lunch and freeweight when I get home

Biceps

Supersets
4 sets of 10 Hammer curls, alternating curls with a twist, curls with the tricep easy bar.
4 sets of 10 Preacher curls
4 sets of 10 dumbells concentration curls
4 sets of 10 alternating curls machine
4 sets of 10 preachers machine 2 different machines

Triceps

4 sets of 10 skull Crushers
4 sets of drop set tricep kick back
4 sets of dips to failure
4 sets of 10 tricep extenstion machine 2 machines
4 sets of 10 tricep cable pulldown
4 sets of 10 tricep pushdowns

Thats 2 a week!!!!

thats the worst overtraining i've ever seen....

 12 years ago '04        #50
Urban Adult 
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 gness said
My chest workout usually consists of the following exercises. Again, I'll use pics instead of trying to explain them. :cool:

-DB/barbell flat bench press

[pic - click to view]



-DB/barbell incline bench press

[pic - click to view]



-DB decline bench press

[pic - click to view]



-Pec dec

[pic - click to view]



-Dips

[pic - click to view]



Hope this helps! :cool:
Good post propped

 12 years ago '06        #51
kosterzoo 
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Chain pushups Or Slide Pushups

Great cause they also get the abs working

 08-31-2006, 06:19 PM         #52
joonz101 
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i cant get a good work out on pec dec machines ....anybody feel the same?

 09-01-2006, 08:52 PM         #53
seindiamond 
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Chest: Bench Press: Flat/incline/decline
Flyes: db flat/incline/decline, cable flat/incline/decline/standing
Dips: leaning forward works chest more
Pullovers


Triceps: Dips w/ closer grip and keep body as straight as possible
Close grip bench: flat/incline/decline
Pin Pushes: in a rack set the pins so the bar is a couple inches over your chest, this exercises extensively works the triceps as you are extending your elbows
Board Presses
Cable Pushdowns: bilateral and unilateral/ overhand or underhand grip
Overhead DB extension: bilateral/unilateral
Overhead BB extension
DB kickbacks: cable kickbacks


Biceps
Curls: db/bb/cable bilateral or unilateral, overhand
DB Hammer Curls
Concentration Curls
Preacher Curls
Scott Curls

P.S
Do NOT only works biceps and chest for god's sake. In order for your muscles to get bigger you need to work the entire body INCLUDING LEGS. The body allows muscles to build much fast if you work all the muscles of the body. You will also be less prone to injuries if you work the entire body as you won't have muscle imbalances.

 09-02-2006, 05:14 AM         #54
5ive_Micz 
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 joonz101 said
i cant get a good work out on pec dec machines ....anybody feel the same?
yep, pec dec should only be used for either warming up or finishing exercise, presses and flyes ar no. 1 and 2

 09-26-2006, 06:40 PM         #55
LMac19 
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Chest
Flat bench dumbell press
incline dumbell press
flies (either the machine cables or dumbells)
decline dumbell press
dips

biceps
barbell curls
incline dumbell curls
bent over curls (like Arnold was doing in "Pumping Iron")

Triceps
close grip pull downs
skull crushers
single arm pull downs
ticep extensions with dumbells

 09-27-2006, 07:34 PM         #56
doug3pb 
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for the chest, i do flat bench, and decline. For flat bench, I do four sets of 8 reps each. I find this is the best routine to balance mass with definition (the higher the reps, the more definition; the lower the reps, the more mass). I usually follow this with two decline, and alter this workout every other day or atleast 3 times a week. In this way, you give time for your muscles to rebuild.

 12 years ago '04        #57
SHOWTIME 
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the newest chest exercise i been doing is

-roll out on to a swiss ball so that your feet are on the ball
-have your arms in pushup position
-perform a pushup and as you come up, do a jackknife on the swiss ball
( a jackknife is simply bringing your knees to your chest)
-i start off doing it with both feet on the ball, i then progress to doing this exercise with only one foot on the ball at a time

this exercise is one of my favourite, i definitely recommend it

 12 years ago '05        #58
ogballer32 454 heat pts454
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 OnTheReal said
Bi-ceps:
This will give your bi's one hell of a workout.
It's called 21's.

1. Get a curl bar, add a decent amount weight i'd say about 20 lbs. total(10 on each side) believe me it don't take much.

2. Start by standing doing 7 reps(curling the bar) from resting position halfway up til your arms make a 45 degree angle then back down again.

3. Without rest, curl the bar all the way up to your shoulders release halfway down then do 7 more reps halfway down each time.

4. Without rest, starting from rest position now curl the bar normally now all the way up to your shoulders and back down again completing 7 reps(on your last set try to do as many as you can).

5. After about 3 sets you should really feel the swelling in your bi's now. Depending on what your doing trying to build endurance/definition in your muscles or bulk/bigger you can alter the weight. Remember no cheating, keep your back straight the whole time while standing, no swinging the weight up, it will be hard but your only cheating yourself.

we used to do somethin like that in my weight traing for basketball. we called it "21's"

 11 years ago '06        #59
STILL.DETOX|m 705 heat pts705
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$11,582 | Props total: 23 23

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