need a better chest routine

[barnes3]

I have always had problems with getting a good pump with my chest. If you guys could post your chest routines so that I might give them a try I would appreciate it.

Currently I do (off cycle):

Flat Bench Flys 3set 10reps each
Incline Fly 3 sets 10reps each
Decline Flys 3 sets 10 reps each
Pec Deck 3 sets 10 reps each (I rotate Pec Deck with Cable flys on alternate weeks)

Thanks
barnes3

 

[DaCypher]

Do some presses bro. I'm a big fan of dumbbell presses myself. Also, go real slow and heavy. Aim for 6-8 reps.

 

[The mann]

drop all the flyes and stick to one at a time,if you are going to do cable flyes,only do cable flyes,if d/b's then d/b's..etc..try mowing your grip wider on flat bench and you will feel it more in your chest.same for inclines or declines if you do them,........

 

[Blood&Iron]

This is unlike any chest routine I've ever seen! Four types of flys and no pressing movements?! Anyway, here's my chest routine.
As always cadences are using Ian King's notation of eccentric/static/concentric and are only applicable to the final, work sets which are to failure. The warmups I just perform at a controlled speed, usually 212.

Incline Dumbell Press(30 degrees) 3x10,8,3-6 Cadence: 201
Hammer Strength Bench Press 2x10,4-6 Cadence: 414
Incline Dumbell Flys(30 degrees) 2x10,3-5 Cadence: 414
Weighted Dips 2x6, 3-5 Cadence: 201

 

[cman]

I suggest 3 sets of Incline presses 6 to 8 reps
incline flyes 6-8 and 3 sets of DB presses 6 to 8 reps

 

[EricDraven]

BUMP

 

[Bigsatan13]

You asked for it!

Incline bench 3 x 10-8-6 reps
flat bench 3 x 10-8-6 reps
decline bench 3 x 10-8-6 reps
wide grip bench 3 x 10 reps (obviously lower weight)
cables 3 x 10 up
cables 3 x 10 down
This will pump your chest- remember to increase the weight each set.

 

[MonStar1023]

My current chest routine is...
incline db presses 3 sets 6-8 reps
decline db presses 3 sets 6-8 reps
flat db flyes 2 sets 6-8 reps..

 

[James Bomb]

... and mine is:

bench bar presses: 5 warm up sets
bench bar presses: 3 sets 4-6 reps
incline db presses: 2 sets 4-6 reps
weighted dips: 2 sets 6-8 reps

JB

 

[tzan]

Right now while on a cycle it goes:

4 sets bench pyramiding 10,8,6,4
4 sets incline DB press pyramiding 8,6,4,3
3 sets either decline cable flyes or incline DB flyes 10x3

I work this routine almost twice a week, it works out to twice every 4 days. I've never seen a routine with all flyes and no pressing movements. If your looking for a "pump", I'de deffiantly go with some heavy presses.

 

[Ingram]

Flat Bench Flys 3set 10reps each
Incline Fly 3 sets 10reps each
Decline Flys 3 sets 10 reps each
Pec Deck 3 sets 10 reps each (I rotate Pec Deck with Cable flys on alternate weeks)

Wow! That is the worst chest routine I’ve ever seen in my life.

Here's what I do...

Flat bench X 4
Incline X 3
Weighted Dips/Decline X 3
Flys/Cables/Pec dec X 2
Push-ups until fail (usally around 100)

Allways switching between DB's and BB's. The push-ups at the end of the workout gives me a huge pump.

 

[barnes3]

routine

I appreciate the info from all of you guys... for those of you that have said it was the worst chest routine.... try to keep in mind that I just came OFF a cycle (it was Sept.30 when I finished) and that I am mere trying to do medium weight and get a good tight pump after I am done working out.

thanks again
barnes3

 

[Ingram]

Re: routine

I appreciate the info from all of you guys... for those of you that have said it was the worst chest routine.... try to keep in mind that I just came OFF a cycle (it was Sept.30 when I finished) and that I am mere trying to do medium weight and get a good tight pump after I am done working out.

Sorry about shitting on your routine like that but you should know better than to base it completely on fly exercises. I bet your shoulders hurt like hell after each workout. Stick to lighter weights and high reps. Include many different types of exercises presses, negatives, flys, incline, decline, etc… and seriously toss in some push-ups till failure at the end of the workout, they’ll give you huge pumps.

 

[ISN_Man]

In my opinion, most peoples upper pec development sucks, so I tend to tell people to stick with flat movements to work the entire pec, and incline movements to make sure that upper area is getting enough work as well. I think declines are a waste of time. People always incorporate them into their routines, but for what reason? Because it's easier to move the weight when doing a decline movement, than when doing a flat or incline movement. Not to mention, everyones lower pec area developes so easily, that there's no need to keep on doing them to have a non-porportioned chest. If you want to do declines, just stick with dips. They'll work that lower region just fine. Here's what I'd recommend for a routine......

1st exercise - an incline movement (either barbell or dumbbell)
2nd execise - a flat movement (opposite of the 1st exercise, use
barbell if you used dumbbell, or
vice versa)
3rd exercise - incline fly movement (machine or dumbbell)

That's all you need in my opinion. That covers everything. Anything more is just over doing it.

 

[barnes3]

Re: Re: routine

Sorry about shitting on your routine like that but you should know better than to base it completely on fly exercises. I bet your shoulders hurt like hell after each workout. Stick to lighter weights and high reps. Include many different types of exercises presses, negatives, flys, incline, decline, etc… and seriously toss in some push-ups till failure at the end of the workout, they’ll give you huge pumps.

It is understood... no problem But you have to realize.. I appreciate the information, good or bad because if I am to get better I need both.. not just one kind of critizism. you know.

Thanks everyone... and keep posting your routines if you guys feel like it.

barnes3

 

[Edu]

Why you make incline moviments first?
do you like to get your shoulders and triceps tired?

Or the reason is that you want to develop more the upper chest?
I think it's wrong.

 

[neo1605]

bro.........you need some power movements in there.

DB Bench ......................5 sets
DB Incline .....................5 sets
Hammer strength...........4 sets
Incline or flat fly's...........4 sets
Pec Dec...........................4 set
Cable Crossovers............4 sets
-------------------------------------------

May seem like a lot, but I only train chest once every 6 days.

 

[calvesodeath]

Pec Dec (3 sets of 8 reps)
Flat Bench Press (3 sets of 8 reps)
Incline Dumbell Press (3 sets of 8 reps)
Decline Dumbell Press (3 sets of 8 reps)
Cable Flys OR Flat Bench Flys (3 sets of 8 reps)

I have been using this for about 6 months now (spose its time to change for awhile ) and it has worked extremely well for me!

 

[barnes3]

bro.........you need some power movements in there.

DB Bench ......................5 sets
DB Incline .....................5 sets
Hammer strength...........4 sets
Incline or flat fly's...........4 sets
Pec Dec...........................4 set
Cable Crossovers............4 sets
-------------------------------------------

May seem like a lot, but I only train chest once every 6 days.

I did chest yesterday (11/1), and is essentially what I did and I can feel my chest today... The only thing that I did not do that is on you list is incline or flat fly's.

By the way... do any of you guys know another lower pec exercise besides decline db press??

barnes3

 

[Ingram]

By the way... do any of you guys know another lower pec exercise besides decline db press??

Dips