Hello! Chest days are my favorite days of the week. Im on a cycle of doing a set of 8, 6, 4, 2, and then half the original weight for failure. I do this for regular bench, incline dumbell, and flys. I also do 4 to 5 sets of decline widegrip bench for 15 reps. However i dont have a defined chest at all. I have a very strong chest but i still have some gyno problems. Is there anything i can do to help reduce my chest flab. any supplements that might help? thanks!

1. Exclude decline widegrip bench
2. Train more upper part of the chest
3. Do aerobic exercise 3 times per week (30-40 min.)
4. Push ups are great for the pecs. Keep doing what you're doing, but maybe add a fly machine to your routine.
5. Do not drink beer and alcohol!
By drinking alcohol your estrogen levels will increase significantly and this brings, water retention and flab on your chest.
6. Try to feel the muscles when you work them, this will make them more defined and pumped.

if you really have gyno then letrozol or nolva might be a good idea...a friend of mine is trying this as of next week in order to try and get round a gyno issue he's had for a while as a result of fukin up an oral steroid cycle when he was younger - he didn't know what he was doing....il let you know how he gets on and what works best for him....

as for chest workouts...i now and again will allow a complete session for chest only....
ie.4-5 exercises hitting it from angles all around....heavy on the pressing movements and repping out on the flys etc....with really heavy machine pullovers to finish me off.....

my chest is probably my best muscle in terms of endurance and bulk.....but i still struggel with defining it without having to diet down a little....i notice my chest is at its best about 5 days after a good workout if i keep the diet in check....

thanks a lot for the help...i have cut out the decline and am doing a lot more incline chest workouts. and i probably will go ahead and try out nolv if ur friend likes it..thanks again

Good luck and please write back how the things are going on.

hello, i have taken your suggestions and cut out out the decline bench and added more incline workouts such as incline bench and flies....i think they are working reallly well!!!! thanks very much for the advice and ill post again with more info later

you said you chest is a little flabby. The high reps will help but i will tell you the secret most people don't get.

don't worry about high reps right now your chest work out should look like this

1. Decline bench press 3 set 8-10 reps per set
incline bench press 3 set 8-10 reps per set
flys flat or decline 3 set 8-10 reps per set
and do triceps same day
Flat bench press close grip 3 set 8-10 reps per set
scull cruches 3 set 8-10 reps per set
v bar cable push downs 3 set 8-10 reps per set

now the most imprtant part your diet and vitamins
get your diet in check 100% or forget about it
carbs only in the morning eat 5 to 6 meals a day and lots of protien
also Animal make a vitamin pack for cheap fourty pack for twenty bucks insane

Now that flab on your chest is probably due to estrogen i know you are probably not on a cycle but with high colestral you will produce a little more test that will convert so to counter it you should start taking 50 mg of zinc a day that will help counter those effect i am doing the same thing and i is working takes a while to start like a month but it works.
if you have any ?s drop me a line

JaNatrual

I think you have finished with this thread so could i ask a Q?.I really struggle with my chest workouts and lack size in my chest i feel really weak .i stopped my bench press because i couldnt get over 50 kg i mean couldnt for 2 years i battled so i decided to stick to the dumb bells.im knocking out 3-4 sets of 35kg for 8's but im not progressing.Do you think i should use a log to track progress?and any tips on bench press as i know i need to pick it back up again.

take some time out, it could be that your body is in an overtrained state and progress has slowed......i use pyramids to get my numbers up....i normally train in the 4-10 rep range for chest......higher reps for hypertrophy and lower reps for strength......now and again il include singles to see where im at........drop sets, tri-sets, and mixing it up seems to keep me guessing now and again......my p.b. on the bench as of the end of my first cycle was 140kg for 1 rep with a spotter handy...

my current chest/back workout is as follows:

Incline db presses ( with rotation ) x2 warm ups x2 working sets
Bent-over rows x2 warm-ups x2 working sets
Wide-grip dips x2 working sets
Close-grip pulldowns x2 working sets
Seated/flat bench x2 working sets
Deadlifts 2-3 progressive work sets

Sometimes I'll add or drop warm-ups....

I will only hit chest once a week and let it recover most of the week, however i will hit it indirectly again when i work my arms.......

my arm/shoulder workout goes something like this:

seated arnold presses
seated alternating curls
lateral raises ( variations )
upright rows/shrugs < superset
close grip bench/tricep extensions/dips

similar method and rep range as above.....

my workouts last about an hour'ish.....

i stick with fairly basic movements and tend to rotate the order and rep range to keep it fresh....

i workout 4-5 days a week....> il change this depending on how i feel, mentally and physically.

day1 > chest/back
day2 > abs/light cardio
day3 > Lower body
day4 > OFF
day5 > arms/shoulders
day6 > abs/light cardio
day7 > OFF

I just recently started to do chest every 4th day to help promote growth. I have read about doing this to help promote more growth to a lagging bodypart. I am on my 4th week and my chest is now one of my strong points now. I have actually been doing this with my whole body and have been growing like a weed so far. I think that I am going to go back to once a week for the rest of my body because it can be real hard on your body lifting as heavy as you can. I think that you should do this once for 2 or 3 weeks every 2 months or so.

I am taking the t-bol right now and that has probably given me alot of drive to do this. On my days off I feel like I should be doing something to help my body grow, so I just try to get in alot of good calories in those days. I know Lee Haney did a 3 on 1 off program like chest/shoulders/triceps; back/biceps; legs; a day off and then repeat. This works for some people but lately it has really been getting to my joints so I think that I am going to hit everything once a week again.

Just my 2 cents. Hope that might help.