chest dips instead of bench

[strkout35]

Originally Posted by glwanabe

Front presses will hit your upper pecs well enough, and dips are the upper body squat. Finish off with flyes.

i'm not planning on incorporating flyes as of now i want to build up a solid base first before hitting the isolations...

so as of now here's how it looks:

BTN push press: 5x3
Chest Dips: 3xfailure (or one rep away)
CGBP: 3x4-6

typical rest between sets is 90 seconds

[kman025]

when you get a certain number of dips, do weighted dips (either a DB between feet or preferably a belt).

With the BTNs i'd use 5x3. I havent done them heavy, but heres what people who do do them heavy told me. after a few reps form gets sloppy and you can mess up the drop. therefore i'd keep it pretty low rep. start with these really slowly man (and while your working on form/using low weight, maybe do a few heavy sets of Push Press (regular front PP) and really push the weight high with these to get a good workout).

[strkout35]

Originally Posted by kman025

when you get a certain number of dips, do weighted dips (either a DB between feet or preferably a belt).

With the BTNs i'd use 5x3. I havent done them heavy, but heres what people who do do them heavy told me. after a few reps form gets sloppy and you can mess up the drop. therefore i'd keep it pretty low rep. start with these really slowly man (and while your working on form/using low weight, maybe do a few heavy sets of Push Press (regular front PP) and really push the weight high with these to get a good workout).

i like that idea, heavy low reps. i'll edit the post above. i'm thinking i'll start with 85 or 95 lbs and work up

[strkout35]

also what about the rest for 5x3 sets, i haven't done much with this rep/set scheme so what's a good rest period you've used?

[Fire36]

thats a good scheme, my workout consists of a 5x5 workout and when i do dips i do them on the same day as my bench, but i only do 3 sets of dips right now doing bwx f
and when i mean failure the minute one rep doesnt look like the rest they are done.

[kman025]

Originally Posted by strkout35

i like that idea, heavy low reps. i'll edit the post above. i'm thinking i'll start with 85 or 95 lbs and work up

this is the one time i'll advocate low weight....

with this exercise a lot can go wrong. you have to get used to it & get to the point where your naturally ready for anything that goes wrong

eventually you should find your grove and im sure it will work great for you (i need to start doing this also... lately ive done it at end of workouts to work on the getting used to it, but it still feels wierd to me.

Originally Posted by strkout35

also what about the rest for 5x3 sets, i haven't done much with this rep/set scheme so what's a good rest period you've used?

it depends on your goals. i would go longer rest periods once things get heavy, but right now since your using light weights to get used to it, keep it to 30 seconds or so (if this feels like enough time to safely do the next sets).

[strkout35]

Originally Posted by kman025

this is the one time i'll advocate low weight....

with this exercise a lot can go wrong. you have to get used to it & get to the point where your naturally ready for anything that goes wrong

eventually you should find your grove and im sure it will work great for you (i need to start doing this also... lately ive done it at end of workouts to work on the getting used to it, but it still feels wierd to me.


it depends on your goals. i would go longer rest periods once things get heavy, but right now since your using light weights to get used to it, keep it to 30 seconds or so (if this feels like enough time to safely do the next sets).

ok thanks man, i'll let you know how i like it when it starts getting heavy

[kman025]

Originally Posted by strkout35

ok thanks man, i'll let you know how i like it when it starts getting heavy

good luck man

[MMA Max]

I may be to late but I have been Using the Flat DB Press, Incline DB Press, Any type of fly and Finally I blast the hell out of my chest with Dips..But I lean WAYYYY forward so you put a lot of stress on the chest.

[big valsalva]

Originally Posted by MMA Max

I may be to late but I have been Using the Flat DB Press, Incline DB Press, Any type of fly and Finally I blast the hell out of my chest with Dips..But I lean WAYYYY forward so you put a lot of stress on the chest.

You're never too late for this party. Good input. I may try some of that myself.