New Chest Routine: what do you think??

[tzan]

Thinking about changing my chest routine. Right now it looks like this:

4 sets barbell bench
4 sets dumbell incline press
3 sets decline cable flyes

Tell me how you guys think this one looks:

3 sets flat dumbell press/supersetted with icline fly's
3 sets incline barbell press
3 sets decline cable flyes

Would you guy's keep it like I have it, or maybe switch the supersetted incline fly's to my incline barbell presses?? Any other comments or critism is welcomed. I'm just coming off of a cycle and want to change up my exercises.
Thanks

 

[TheGame2001]

....

I'd cut out all the decline work, not very effective at doing anything.
add another incline movement like incline flys with db's and drop that decline stuff.

 

[tzan]

Actually just got back from the gym and this is what I decided to go with for my chest/side+front delts:

3 sets flat DB press
3 sets incline barbell press
3 sets incline DB fly's
3 sets front DB raises
3 sets side DB raises

Great pump!! I think I'll stick with it for a little while. I've been doing flat barbell press and incline DB press for so long it was grreat to switch them around. However, I'm not sure if I agree with TheGame when it comes from decline exercises being worthless. Anyone else have opinions on them??

 

[Blood&Iron]

Actually just got back from the gym and this is what I decided to go with for my chest/side+front delts:

3 sets flat DB press
3 sets incline barbell press
3 sets incline DB fly's
3 sets front DB raises
3 sets side DB raises

Great pump!! I think I'll stick with it for a little while. I've been doing flat barbell press and incline DB press for so long it was grreat to switch them around. However, I'm not sure if I agree with TheGame when it comes from decline exercises being worthless. Anyone else have opinions on them??

No overhead press? For shame!

I'm not a huge fan of decline movements, but if you're gonna do them I'd go with weighted dips.

Here's my current routine which is also chest + delts, just for consideration:

Incline DB Press 3 sets
Flat Bench 2 sets
Incline Fly 2 sets
Weighted Dips 2 sets
Overhead Press 2 sets
Side Laterals 2 sets

Been doing this for awhile and love it.

 

[tzan]

Blood&Iron the combination of my incline presses and fly's with my flat DB presses is enough stress for my shoulders. After doing that, all I can do is a lighter excersise like front raises. I was going to do overhead presses, but I feel like that is way too much for my delts.

 

[Edu]

You make incline before the flat?

I think that incline is less efective than flat, so much shoulders and triceps.

 

[TheGame2001]

Incline

Inclines develop the chest twice as much as any flat exercise ever thought about doing. Thats bodybuilding 101.....
75% of your chest work should be incline movements.

 

[DaCypher]

TheGame,
Why do you say that inclines are so much more effective at developing chest than flat pressing? I find that inclines use more delts and take some of the stress off of the pecs...

 

[sysopt]

TheGame,
Why do you say that inclines are so much more effective at developing chest than flat pressing? I find that inclines use more delts and take some of the stress off of the pecs...

agreed 100%. I would like to know myself.

 

[Exodus]

incline devlopes 75% of your chest?.......... hmmmmm.

maybe so.....maybe not.

most every bodybuilder in know sings the praises of incline incline incline........... and they do deserve praising.

put no one in the sport of bodybuilding has had the width on their chest that arnold did........ and when he squeezed them together....... the stood out so far it was ridiculus.

the man did about the same boring routine for years........ flat,incline,dips,flys and pullovers........... once he move to america he started doing crossovers precontest......... and only after he had one his 3rd mr O....... did he swap to doing incline then flat....... that was the only change.

so that makes me question the incline incline incline idea.

as for decline........... they are good....... but dips are better and have better benifits........

just my 2 cents........ but to let you guys know....... after i get done powerlifiting in a few weeks..... i will go to 8 weeks of bodybuilding......... and the only chest press i will do is incline......... but i set my bench to only about a 25 - 30 degree incline, instead of the 45 degrees most inclines are set at.

X

 

[TheGame2001]

...

Well guys read up from any top bodybuilder and they say inclines inclines inclines. i've always ALWAYS got more of a pump from incline movements than flat presses. Just posting what has worked for me. 3 out of 4 workouts i'll make incline presses my heavy movement, the other time i'll use flat movement. Incline always makes up the bulk of my workout.

I read it from all top bodybuilders, tried it and it worked for me and really most bodybuilders I even know use moslty incline movements.

But your choice, its just my opinion along with many others.

Good luck!

 

[Blood&Iron]

Blood&Iron the combination of my incline presses and fly's with my flat DB presses is enough stress for my shoulders. After doing that, all I can do is a lighter excersise like front raises. I was going to do overhead presses, but I feel like that is way too much for my delts.

Whatever works for you. I would tend to use your same argument in favor of dropping the front raises which are an isolation move for a muscle group your already doing quite a bit for. As it stands now you're doing no compound work for your shoulders, only isolation exercises. I think it pretty important to do at least some compound work for every muscle group. Provided your inclines are done at 30 degrees, as they should be, I don't think your delts are hit all that hard by them. But again this is just my experience.

 

[DaCypher]

Re: ...

Well guys read up from any top bodybuilder and they say inclines inclines inclines. i've always ALWAYS got more of a pump from incline movements than flat presses. Just posting what has worked for me. 3 out of 4 workouts i'll make incline presses my heavy movement, the other time i'll use flat movement. Incline always makes up the bulk of my workout.

I read it from all top bodybuilders, tried it and it worked for me and really most bodybuilders I even know use moslty incline movements.

But your choice, its just my opinion along with many others.

Good luck!

I'm not trying to doubt you or "any top bodybuilder", I'm just trying to understand how that is so much more effective because it just seems to me that incline wouldn't be.