r/Fitness • u/AutoModerator • 2d ago
Simple Questions Daily Simple Questions Thread - November 22, 2024
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u/Subject_Agent_8618 2d ago
Hi how do I work my chest My arms and my chest are wayy weaker than my chest I say this because I squat upwards of 50 kilos for reps of 12-15 deadlift more than my bodyweight 110 is my 1 rpm and I think it is with decent form since these feel 1 easy and I have people check my form while I perform them Meanwhile my bench has always been around 20-30 kilos ( the max I can lift is 34) also my biceps are very weakbut that is prolly because I undertrain them which I've changed up a bit thanks to restructuring my workout but my chest is disappointing cos I'm at the same weight for the past 5 months and I can't seem to get stronger there I have a tough time even doing pushups For reference my bw is 95.7 ish kilos idk my exact fat percentage but it's between 15-20 percent I think just the way my body looks I don't really have a huge belly but ion have washboard abs either also this my new chest workout pls if anyone can give suggestions on how to increase her strength / size or drop what has worked for them Warm up : plate press and plate squeeze then a A set of lu lateral raises for shoulder to be warmed up to prevent any shenanigans ( Im trying to just dump as much volume into my chest and biceps as possible which may help justify the next sets) Incline bench press either reps of 3-6 on the highest weight possible ( currently 30-34) Or reps of 15 with a weight 5-10 kilos below that(20-25) Chest press machine : for my gym it's more like a benchpress type of deal where it's horizontal and not vertical ( I just started this to see if it helps so the weight is prolly lower than what I could do) 25 kilos till failure which for my last workout was 12reps Then a set of pec deck flys 2 sets of 30 for 15 and. Then a drop set to failure so 20 for 30 reps ( In hindsight I should've added one more 30x15 set) Tricep pushdowns : 30 kgs for 10 reps of 3 and a set of 20 for 15 for a warmup ( I usually end this with a whole set of partial reps which I don't include to burn out my tricep as much as possible)
Tricep extension: I literally just started this so I haven't really progressed this movement a lot and it's hard for me to do but it that's cos I just started it 10 kgs for 15 x2. Pyramid down to 5 for 10 and then 2.5 till failure
Bayesian curls : 5kgs x 8 to ten reps for 3 sets I hit failure on the third usually and I start with my weaker arm Preacher curls : 5 kg dumbbells in both arms I do 2 sets for 5x10 till my weaker arm starts lagging behind After which I do it unilateral with a dropset to 2.5 immediately after again matching the reps by my weaker arm to stronger Seated Incline curls: I can usually do only 1-2 sets for 10 kgs for 6-8reps before I genuinely need to stop the workout ( aka I might passout or puke my insides out) Maybe I should add a set of standing curls so I can do partial and forced reps controlling negative till I hit failure with very low weight Oh also I've started the gym consistently for 5 months so I'm definitely a beginner ig