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Making the perfect Chest Routine!!
- Thread starter Kry
- Start date
supertech69
New member
I don't know about prefect but, looks like a good start to me. It's all individually decided as to what works for you or doesn't. Are you working anything else with your chest? If so, that may be too many sets, again, depends on the person. All you can do is give it a try for a couple months & if it doens't seem to be working, then move on to something else. You can get a good pump from just about any workout you do so long as it's concentrated on the muscle you're trying to hit and intense. You see a hell of a lot of guys that simply move the wieght with any muscle they can as opposed to lifting with the intended muscles. This is great if you're training for a particular strength movement but, you need to concentrate when training for muscle developement & looks. For example, I see a hell of a lot of guys pulling like hell with their arms when doing lat pull downs on the machines just trying to impress people with the amount of weight they are doing. You will get a much more effective pump if you pull with you lats, you can think of it as a weighted flex. If you apply the weighted flex to all your exercises you will probably see better results. Good luck....Supertech
sicklydiesel
New member
my chest is one of my worst bodyparts, but i have made great progress doing the following routine:
Incline Barbell Press 12,10,8,8
Decline Dumbell Press 3 sets x 8 reps (my new favorite exercise!)
weighted Dips
cable crossover or Incline dumbell flyes
Incline Barbell Press 12,10,8,8
Decline Dumbell Press 3 sets x 8 reps (my new favorite exercise!)
weighted Dips
cable crossover or Incline dumbell flyes
Looks like overkill in my low volume eyes. I used to do higher, not necessarily high, volume work, but mercifully found that low volume is what my body requites. Like st69 said, it's very personal, so experimentation is the key. This is mine.
Incline Dumbell Press 2 sets 4-8 reps
Hammer Chest Press 2 sets 4-8 reps
Cable Crossovers 2 sets 6-12 reps
The next workout I would change exercises. i.e flat dumbell press instead of inclines, pec deck flyes, or some variation of dumbell flyes instead of cable crossovers, hammer incline press, instead of the hammer wide chest press. You get the idea. I never do barbell work though. I change the exercises and orders, but never the volume of work. Some days I only do two exercises for two sets apiece. I just give it all I have. If I can do a third set then I didn't push it hard enough on the first two. The only reason I am able to do two sets is because the first set is with a higher number of reps like 8 and the second is my heavy...to failure and beyond set. After two sets on an exercise my muscles are fried and so is my mind. I quicly loose focus which ultimately leads to a shitty set which would be counter productive. This is my "perfect" chest routine, but it took time and experimentation to learn. Some people need more volume and others still may need less. You just have to play around with it and find what works.
Incline Dumbell Press 2 sets 4-8 reps
Hammer Chest Press 2 sets 4-8 reps
Cable Crossovers 2 sets 6-12 reps
The next workout I would change exercises. i.e flat dumbell press instead of inclines, pec deck flyes, or some variation of dumbell flyes instead of cable crossovers, hammer incline press, instead of the hammer wide chest press. You get the idea. I never do barbell work though. I change the exercises and orders, but never the volume of work. Some days I only do two exercises for two sets apiece. I just give it all I have. If I can do a third set then I didn't push it hard enough on the first two. The only reason I am able to do two sets is because the first set is with a higher number of reps like 8 and the second is my heavy...to failure and beyond set. After two sets on an exercise my muscles are fried and so is my mind. I quicly loose focus which ultimately leads to a shitty set which would be counter productive. This is my "perfect" chest routine, but it took time and experimentation to learn. Some people need more volume and others still may need less. You just have to play around with it and find what works.
supertech69
New member
hell, I'll ad my workout just for the F of it, maybe it'll help. I respond best to incline, flat is rough on my shoulders & decline doesn't do much for me so, I don't do it.
When I do basically one bodypart per day, 7 day rotation )(gives me a week to recover per group)
incline barbell
2 warm ups 20 reps
12,10,8 reps
flat barbell
12,10,8
flat flyes
12,12,12
incline dumbell
12,10,8
cable crosovers
12,12,12
Currently doing a 4 day rotation, I usually only do ths for about 1 - 2 months then I start wearing down too bad & have to go back to 7 day.
incline barbell
2 warm up x20
12,10,8
flat flyes
12,12,12
dumbell incline
12,10,8
cable crossovers
12,12,12
then hit triceps ( I mix my exercises up so much it'd take me a whole page to list my rotating routine)
When I do basically one bodypart per day, 7 day rotation )(gives me a week to recover per group)
incline barbell
2 warm ups 20 reps
12,10,8 reps
flat barbell
12,10,8
flat flyes
12,12,12
incline dumbell
12,10,8
cable crosovers
12,12,12
Currently doing a 4 day rotation, I usually only do ths for about 1 - 2 months then I start wearing down too bad & have to go back to 7 day.
incline barbell
2 warm up x20
12,10,8
flat flyes
12,12,12
dumbell incline
12,10,8
cable crossovers
12,12,12
then hit triceps ( I mix my exercises up so much it'd take me a whole page to list my rotating routine)
Little Rage
New member
pullovers!!!
supertech69
New member
Little Rage said:
Supposedly great for expanding your rib cage. I wish I could do them but, they kill my shoulders. Any suggestions?
G
Golfer18--old
Guest
My chest is the best part of my body, its not even symetrical or even closely proportioned to anything else......Mostly genetics but if you want a perfect chest routine, one that has worked wonders for me............
Dumbell Incline Presses 15,12,10,8,6
BB Decline Presses 12,10,8
Incline Dumbell Flys 12,10,8
Cable Crossovers 12,12,12
Cybex or Hammer Strength Machine presses 12,12,12
The reps really depend on how exhausted the muscle is, IMO intensity is the key to every workout.
I do that One week, then I do the opposite the next week and start with cybes or hammer strength and do it backwards. Changes things up quite a bit. If you do it backwards start off with five sets though and end with dumbell inlcine presses at three sets.
Dumbell Incline Presses 15,12,10,8,6
BB Decline Presses 12,10,8
Incline Dumbell Flys 12,10,8
Cable Crossovers 12,12,12
Cybex or Hammer Strength Machine presses 12,12,12
The reps really depend on how exhausted the muscle is, IMO intensity is the key to every workout.
I do that One week, then I do the opposite the next week and start with cybes or hammer strength and do it backwards. Changes things up quite a bit. If you do it backwards start off with five sets though and end with dumbell inlcine presses at three sets.
Little Rage
New member
If they're killing your shoulders, most likely you're doing something wrong. You should be concentrating on your pecs and your serratus, not your shoulders. You can also try machine pullovers, which helped me build into the basic dumbbell or barbell pullovers.
supertech69
New member
It's my joints when I go back behind my head, I can't do behind the head military press either. The machine is o.k. but I don't think it is as effective but, then again I don't fit into machines real well, I'm 6'5".
therookie
New member
I have been toying with my chest workouts and actually all of them lately and i have come up with my solution....
Total Muscle Failure
You destroy the muscle evry drop you take, i have been training for 5 years. This is by far the most i have ever gotten sore and pumped from lifting. I can only imagine doing this kind of routine on an intense cycle....wheew
Total Muscle Failure
You destroy the muscle evry drop you take, i have been training for 5 years. This is by far the most i have ever gotten sore and pumped from lifting. I can only imagine doing this kind of routine on an intense cycle....wheew
strong island
New member
Personally, I think there is no one perfect workout. It must always change and evolve. Plus everyone is different and responds differently to different rep ranges.
You can also change your tempo.
I also think you need to warm up more to have a better workout.
I personally do 4 warm up sets or pyramid up to a work set depending on the type of workout I am doing.
But I do believe doing inclines first is a great idea most of the time. Since this usually most peoples weak point.
Personally if I did your workout my tris would be getting a lot of work. Thats why I always try to do an isolation exercise second or third. But this is an individual thing.
You can also change your tempo.
I also think you need to warm up more to have a better workout.
I personally do 4 warm up sets or pyramid up to a work set depending on the type of workout I am doing.
But I do believe doing inclines first is a great idea most of the time. Since this usually most peoples weak point.
Personally if I did your workout my tris would be getting a lot of work. Thats why I always try to do an isolation exercise second or third. But this is an individual thing.
I'm with Beezers on this one. The pecs really aren't a big muscle group, so I think that doing a lot of sets is overkill. If you're looking to add size, 6-8 heavy working sets has always worked best for me (working, as in don't count warmup sets), in the 6-8 rep range. I've grown most from doing 3 sets of flat bench, 3 sets of incline D-bell presses, and 2 sets of heavy pec dec to finish. just make sure that you always have a spotter on the first two exercises, because the weight should be enough that you need a spot on the last rep...NEVER stop a set before you need help on the last rep!
