www.LeeHayward.com It’s Lee Hayward here with a complete chest and shoulder weight training workout routine. Hardly a day goes by that I don’t get at least one e-mail from someone asking how they can build a big muscular chest. Well in this video clip I’m going to share one of my all time favourite chest workouts for fast muscle gains. I like to start my chest workouts with a big basic compound power exercise. Usually some form of the bench press. In this video I’m doing the barbell bench press but I’ll sometimes use dumbbells or incline bench presses instead. When doing bench presses make sure to set up properly by expanding your chest, arching your upper back, and pulling your shoulder blades back. This will help to fully activate the chest muscles and place less strain on the shoulder joints. It’s also a good idea to have a spotter with you at all times just in case you need help lifting the barbell off your chest. The next exercise that I like to do is the dumbbell flye. This exercise works the chest in the fully stretched position. I don’t use heavy weights here, but rather I emphasize getting a full stretch in the pecs. I even hold the weights for a second at the bottom position to get a better stretch. You’ll also notice that I only lift the dumbbells about ¾ of the way up. Going all the way up just takes the stress off the chest muscles. In the video I’m doing incline bench flyes. But sometimes I’ll do flat bench flyes, or decline bench flyes to work the chest …
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@OnlyWay93 start off on your weak arm and do the same amount of reps on stronger arm
@tartarsaucin isnt that alright? i do chest and biceps on same day (monday) triceps and shoulders thursday it works fine
@leemhayward weekly i train pretty intense my daily order goes: Legs, Chest, Rest,Shoulders,Arms,Rest do u think my triceps would get a better workout training them WITH chest.. or alone coz at the moment there getting one day of pure intensity then on chest day they slightly get pumped. any advice? just need to know if pairing up biceps/back n chest/tricep is the better option rather than what im doing thanks
Hey, im really curious about how to do flat flies, the way i do it is similar to you (dont take the pressure off the muscle) but instead of having a bend arm i have my arms completely straighht as i go down and completely straight as i go up, is this the right way?
cool vid I go to the gym and can only do 60 or 70.
In Soviet Russia, weights lift you.
No dips?
@ncripzx hey man, i have had similar problems to you. this would be my advice: try different splits and trial them to see how they benefit you. everyones body is different so doing chest tris and back bis may work for some but not everyone. i personally am quite tired after an intense chest workout and wont be able to giv my tris the same attention by doing them after my chest. so i do back and bis and chest and legs etc. this works for me whereas others may think its useless. good luck
what grip are you using for the last exercise?
Hey, I am new to lifting and am wondering is working each bodypart 2 times a week too much or OK? I do sunday, back and bis, monday, legs and shoulders, tuesday, chest nd tris, wednesday off, then same order for next 3 days. Is this too much or ok?? anyone?
@DJack302 Hello mate! I’d recommend training each muscle group once each week! It is vital that your muscles repair themselves fully before the next workout if you want to get maximum results! Try different routines like chest and triceps mabye? Back and biceps? Basically whatever’s best for you! Good to see your training your legs aswell, i see alot of people at work with massive upper bodies and baby legs, looks ridiculous.
I like doing chest and calves … but thats just me
guys i do chest and biceps same day.. for chest i do 3 excersises: barbell bench press, incline dumbbell flyes, and wide grip dips. Biceps I do 2: Barbell curls and dumbell curls. All 3 sets and 8 reps… is that enough for an advanced workout? Cause I used to do 9 workouts for chest and 5 for biceps, and everybody tells me that it’s alot “it will weaken and over-stress ur muscles, u’ll nvr build up” I’ve been goin for the gym for 4months.. no results, just now changed to this routine
Hey Lee… Any ideas for a chest specialization program? To bring up a lagging chest?
Hey Lee,
i had a question, what type of weight gainer do you recomend for me?
@sometator i work my chest and shoulder together Why ? because i broke my shoulder in two places when i was 16 and always suffered a little in this area…. the shoulder is one body part that needs to be very well warmed up before you start any hard work on the shoulders…. so this is the reason why i work my chest and shoulders together.. the chest workout gets me warmed up for my shoulder workout.. even though i still warm up the shoulders
ok so ive heard of abunch of this muscle memory stuff and i was wondering if i just do say push ups, bench press and work with some dumbells will my muscles just get used to the work out after a while and ill stop building muscle???
@leemhayward thank you for this video. i just wanted to know how many reps and sets would you be a good number evry day
Hey Lee, I’m training for football, and I’m trying to Get chests and Triceps with some shoulders and Legs too! Could you tell me a Few good chest workouts that work well with tricep work outs, I try to do Flatbench 4×4 75%-80%-85%-90% then inclines 80% 4×6 and then skull crushers 4×8.
Do you know any exercise that really isolates Serratus Anterior, besides DB and BB Pullovers, to “expand” the rib cage and my chest ? I really need it !!
@leemhayward I started when i was 12 also:) I’m 15 now and seeing massive improvemnts:) plus i started taking protein shakes at 12 it’s fine to for anyone who is unsure about using them at a young age:)
Hi Lee, when i do my chest workouts my shoulders seem to work rather then my chest but i feel as though im doing everything the right way, is this normal or am i missing something?
@deanmyers12
Try pressing the weights lower on your chest, try to pull your shoulder blades back together behind you, expand your chest and rib cage, and lower the bar down to your lower pecs. This tends to target the chest more, you can see an example of this right on BlastYourBench*com
can u do a video that maybe shows a month of your typical training specificaly on improving bench,squat, n deadlifts
I’m a 17 year old highschool students who wants to get large muscles, If anyone could help me by telling me what kind of work outs to do, or what kind of protein shakes to drink, it would be greatly appreciated.