New Chest Workout

[jewfro18]

Ok for while now I have been doing a chest workout 3 times a week which includes:

3x10 bench press
3x10 decline
3x10 incline
3x10 chest flys or pushups

Sometimes I do cables instead of decline and incline, but I feel like I need to change it up more cuz I am starting to plateau

Assuming I stay on my 3x a week workout, what are some good alternative exercises I can do for my chest? Maybe like freeweights instead of bench?

Thanks for any help I really appreciate it

 

[Karky]

its waaaay too much. read up on full body routines, just search it on the forum.

 

[jewfro18]

That's way too much? I hear a lotta people saying to do full body routines but I like separating it so I got like chest a few days a week and Legs/back and w/e a few days a week. Plus I am definitely seeing results NO DOUBT, I'm just feeling like I am starting to plateau

 

[(Silent)]

That's way too much? I hear a lotta people saying to do full body routines but I like separating it so I got like chest a few days a week and Legs/back and w/e a few days a week. Plus I am definitely seeing results NO DOUBT, I'm just feeling like I am starting to plateau

Yes, There is No reason to hit the pectoralis major (sternal and clavical) that much. All you will end up doing is over training the area which will lead to diminished gains and Plateaus.

What do you mean by "free weights instead of bench"? A bench press should always be done weight free weights.

If you are going to split then either focus on a push/pull split or an upper/lower. Both are far more affective then the lousy body part split.

You are likely plateauing from over training that muscle group. It sounds like you are a complete n00b so either you can take the advise of us more "educated" people on the topic or simply refuse because of some belief that is not backed up by anything more than your "want" to do lots of chest work.

 

[MarkMyWords]

Both these guys know their stuff to a high degree, listen to them!

You might very well be making progress, but your desire should be to grow in an even, functional pattern. Your back weaknesses will be staggering if you continue to neglect them. Plus, why would you want to? Rows, deadlifts, and pullups are FUN! Do yourself a favor and get started on a full body routine or a good split!

 

[jewfro18]

Yes, There is No reason to hit the pectoralis major (sternal and clavical) that much. All you will end up doing is over training the area which will lead to diminished gains and Plateaus.

What do you mean by "free weights instead of bench"? A bench press should always be done weight free weights.

If you are going to split then either focus on a push/pull split or an upper/lower. Both are far more affective then the lousy body part split.

You are likely plateauing from over training that muscle group. It sounds like you are a complete n00b so either you can take the advise of us more "educated" people on the topic or simply refuse because of some belief that is not backed up by anything more than your "want" to do lots of chest work.

Aite first off Im not some N00b as you ****ing call it...I am willing to take advice, but I am not going to listen to just anything anyone says, especially when I have seen results the way i have been lifting for the last two years

I like how I lift, the days and what not, I was just asking for some alternative exercises for my chest, that's all...I wasn't not taking advice, he just didn't really answer my question

thanks tho karky for the help, you help me out on a lotta my questions, i appreciate it

 

[jewfro18]

Both these guys know their stuff to a high degree, listen to them!

You might very well be making progress, but your desire should be to grow in an even, functional pattern. Your back weaknesses will be staggering if you continue to neglect them. Plus, why would you want to? Rows, deadlifts, and pullups are FUN! Do yourself a favor and get started on a full body routine or a good split!

I completely agree...and I do rows, and pullup, but not on the days I do chest

I basically split up my workout into chest and abs on certain days, and legs back bi and triceps on certain days

 

[(Silent)]

Aite first off Im not some N00b as you ****ing call it...I am willing to take advice, but I am not going to listen to just anything anyone says, especially when I have seen results the way i have been lifting for the last two years

I like how I lift, the days and what not, I was just asking for some alternative exercises for my chest, that's all...I wasn't not taking advice, he just didn't really answer my question

thanks tho karky for the help, you help me out on a lotta my questions, i appreciate it

Actually, he did answer the question. You are already doing the "king" of the chest movements. There is no real alternative to it, You mention you are plateauing and he pretty much gave the answer. I agreed with him.

And seeing as you didn't say exactly what equipment you have, we really can't tell you "alternatives". How about maybe a "pull over", there Is that helpful?

Oh, and sorry about calling you a n00b. Seeing as how when I see someone do a mess of one muscle group movements in a standard 3x10 while in a body part split speaking about how he is plateauing I think of them as a n00b.
Have you tried adjusting your rest times, your rep and set scheme, lowering the number of movements, changing the routine in general, taking a week off of chest, using another form of resistance to complete the movement, and so on?

Less is more, thats what karky is saying and Thats what I'm saying. Replacing say a bench press with a pull over will not likely stop a plateau...

 

[jewfro18]

Yea I pretty much have any equipment available...
I'll work on maybe doing some super-sets, stuff like that and see how it goes

thanks for the help i appreciate it

 

[bipennate]

Aite first off Im not some N00b as you ****ing call it...I am willing to take advice, but I am not going to listen to just anything anyone says, especially when I have seen results the way i have been lifting for the last two years

Apparently, you're not willing to take advice when the first two responses suggested that a full body workout is a better choice than your current split and workout methods, which have no anatomical, arthrokinematic or physiological basis. You aren't looking for advice, you're looking for someone to support your current methods. Results from lifting do not therefore imply a good method. Anything representing a work load or stress that exceeds the preexisting capacity of the muscle fiber will "work." That doesn't mean that it's the "best way" or even a "good way" to do it. There's more to lifting than that.

I like how I lift, the days and what not, I was just asking for some alternative exercises for my chest, that's all...I wasn't not taking advice, he just didn't really answer my question

He's offering guidance that will improve your results...I would call that helping and answering a question that you didn't appear to know enough to answer. But if you "like how you lift" then by all means continue along. Just don't be upset when you continue to plateau and not see improvements and results.

Oh, by the way,

I like separating it so I got like chest a few days a week and Legs/back and w/e a few days a week.

Full body workouts: chest a few days a week and leg/back and w/e a few days a week.

What's the problem?