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Chest

Quick effective upper chest workout5806

Dukenhiemer private msg quote post Address this user
Looking to get a big and beautiful upper chest?
You've come to the right place!
The routine is as follows:
Heavy ass bench press
Heavy ass dumbbell bench
Don't be a pussy and bench some more
Be sure to take your glutamine when you're done!
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EFJK private msg quote post Address this user
Don't forget to include your Kegels into this workout for a strong/10 upper chest!
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Diaz private msg quote post Address this user
Is it okay if I take glutamine after and before? and in between, with olive oil?
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Dukenhiemer private msg quote post Address this user
Absolutely, I encourage you to drink six protein shakes a day to keep yourself in an anabolic state. No carbs or fats are needed!
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NorIda private msg quote post Address this user
Don't forget about leg raises to target the lower abs.... Or was it upper... Hmmmmm
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freakgeek private msg quote post Address this user
What if you already have a big beautiful chest? :o
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Dukenhiemer private msg quote post Address this user
Yes @norida, leg raises are essential for lower abs, working lower abs also spot reduces fat! It's just a win win.
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Diaz private msg quote post Address this user
No carbs after 4pm and squatting in the curl rack are key too right? sry I am new here
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Dukenhiemer private msg quote post Address this user
Ahhhh speaking of curling in the rack, I had to wait to squat today because some ass clown decided to curl and the rest were being used... I about shit on his face!!!
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Dukenhiemer private msg quote post Address this user
Girls don't count!!
Guys, I have a secret, I'm actually a girl pretending to be a guy.
I'm sorry.
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tarotale private msg quote post Address this user
just wanted to ask a question. so if doing flat bench or flat db press, or flat bench flies affect the whole peck, then why are there even incline presses or flies?
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Ttime21 private msg quote post Address this user
i always knew it duke!! u cheeky cunt u
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Dukenhiemer private msg quote post Address this user
Because not everyone realizes this bit of broscience.
It wasn't until I could bench 225+ for reps that I started seeing separation in my chest... and I used to do inclines like a mother fucker.
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Zyzzst private msg quote post Address this user
Shut the fuck up phaggots you can work your upper chest with incline dumbbell presses...get fucking lives pussies
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TheBangBus private msg quote post Address this user
Your all wrong...where's cozy????.... quick effective broscience workouts are his territory
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Dukenhiemer private msg quote post Address this user
Quote:
Originally Posted by Zyzzst
Shut the fuck up phaggots you can work your upper chest with incline dumbbell presses...get fucking lives pussies

How very quaint of you.
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The Dark
Knight
eknight private msg quote post Address this user
And incorrect. -3X
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jmill private msg quote post Address this user
Ok so this is mainly for EK, is it possible to work the upper portion of the chest to a greater degree than the rest of the chest (notice i say portion not just upper chest) taking into account that some movements place larger focus on either the sternocostal or clavicular parts of the chest. Eg) if you place your shoulder joint at 90 degrees flexion from this point further flexion can be felt more in the clavicular portion while extension from here can be felt in the sternocostal portion. I don't know whether this means more fibres are being recruited from this area was just wondering what your thoughts on this are.
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the1 private msg quote post Address this user
lol i know everyone hates on incline, but I love them.. incline dumbbell presses, incline dumbbells flys, incline barbell or smith..

and i will never take them out of my routine because "flat" targets the whole chest, incline serves a purpose aswell.. just like decline.

once you plateau on flat forever you're going to need to switch it up.
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by jmill
Ok so this is mainly for EK, is it possible to work the upper portion of the chest to a greater degree than the rest of the chest (notice i say portion not just upper chest) taking into account that some movements place larger focus on either the sternocostal or clavicular parts of the chest. Eg) if you place your shoulder joint at 90 degrees flexion from this point further flexion can be felt more in the clavicular portion while extension from here can be felt in the sternocostal portion. I don't know whether this means more fibres are being recruited from this area was just wondering what your thoughts on this are.

No. A muscle either contracts entirely along the lengths of its fibers from origin to insertion or not at all: the pectoralis major is one muscle with one point of insertion on the humerus. -3X
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Zyzzst private msg quote post Address this user
ek why you always fall for deee troll?
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SwoleAnimal private msg quote post Address this user
Quote:
Originally Posted by Dukenhiemer
Because not everyone realizes this bit of broscience.
It wasn't until I could bench 225+ for reps that I started seeing separation in my chest... and I used to do inclines like a mother fucker.


Any tips to get bench press number up? I've always had a difficult time bench pressing. I go up and up and up and then it shoots back down and stalls. I've benched the same weight for like 2 years lol
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NorIda private msg quote post Address this user
Quote:
Originally Posted by SwoleAnimal
Quote:
Originally Posted by Dukenhiemer
Because not everyone realizes this bit of broscience.
It wasn't until I could bench 225+ for reps that I started seeing separation in my chest... and I used to do inclines like a mother fucker.


Any tips to get bench press number up? I've always had a difficult time bench pressing. I go up and up and up and then it shoots back down and stalls. I've benched the same weight for like 2 years lol


My guess would be that you're focusing on too high of a rep range, like 6-10, rather than sets of 3-5.

But I can't give much more advice, since idk what you're doing! lol.
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AverageJoe private msg quote post Address this user
Quote:
Originally Posted by NorIda
Quote:
Originally Posted by SwoleAnimal
Quote:
Originally Posted by Dukenhiemer
Because not everyone realizes this bit of broscience.
It wasn't until I could bench 225+ for reps that I started seeing separation in my chest... and I used to do inclines like a mother fucker.


Any tips to get bench press number up? I've always had a difficult time bench pressing. I go up and up and up and then it shoots back down and stalls. I've benched the same weight for like 2 years lol


My guess would be that you're focusing on too high of a rep range, like 6-10, rather than sets of 3-5.

But I can't give much more advice, since idk what you're doing! lol.


THIS AND CALORIES BIIIIIIIIIIIIIITCHHHH

edit: (said in a polite way)
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SwoleAnimal private msg quote post Address this user
Quote:
Originally Posted by NorIda
My guess would be that you're focusing on too high of a rep range, like 6-10, rather than sets of 3-5.

But I can't give much more advice, since idk what you're doing! lol.



I will try this! I also suck at military pressing. I will try this on all presses. Only thing im good at is arms. I can blast those suckers with extreme volume and they grow like weeds
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Dirkenhiemer private msg quote post Address this user
One must not forget wearing a faggot cutoff, and then stare at yourself in the mirror while doing dumbbell curls to look like a sick kunt. This definitely helps your bench! When I wear a cutoff to the gym, my bench shoots up 50 lbs and my arms grow 33 inches.
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Dukenhiemer private msg quote post Address this user
@Swole
There are a few things you can do.
One, strength has a lot to do with your CNS it is completely possible to get stronger while on a cut.
Two, 3x3 has been my bread and butter for increasing my strength. Train in the low rep range.
Three, SPEED BENCH, this is critical in strength gains.
Four, make sure you are training your shoulders heavy as well. On top of that incorporating floor presses, CGBP and the like will help the top half of your lift which is where I usually fail.

Hope this helps!

In the last six months doing this I have gone from benching about 225 for reps to this next week where I'll be doing 260 for 5x3. It takes time so be patient!
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Dukenhiemer private msg quote post Address this user
Oh and I weighed 168.5 this morning.
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jmill private msg quote post Address this user
Quote:
Originally Posted by Zyzzst
ek why you always fall for deee troll?

Wasnt trolling at all, I already knew what ek said and agree with this principle that the whole muscle contracts, just trying to further my knowledge and find an explanation to why the upper part of the chest feels more fatigued after inclines.
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Markovich private msg quote post Address this user
I did only incline bench press, and incline bench press with dumbells for about 2 months.
It increased the weight I worked out with in as little as 3 weeks.

I am quite new to training in general. but I did 4 sets of 8 reps with 40 KILOS (80/85 lb?) And I had a stop for safety because I struggled on the 7th and 8th on the last two sets.

Today I train with 55 Kilos, 4 sets of 6 reps.
I think that's insane because I increased so fast. =D
And in those 2 months I got a little better at flat bench and bench press. So I think it goes both ways
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