Please post your chest routine....

[GearCowboy]

Please post your chest routine.... for karma!

I think I am still overworking my chest... originally I was doing like 4 sets of 6 reps, 4 sets of 8 reps, 4 sets of 10 reps, 4 sets of 12 reps, then one set with as many reps as i could with like 185. I am not getting much stronger, and I didn't put on much size at all on my chest during my last cycle, so I'd like some opinions on what you guys do... how many sets/reps for flat bench press, flys, incline, decline... let me know! Thanks!

p.s. karma to any and all good answers =) hehe

 

[FISHTALES]

WARM UP 135 FOR 10 TWICE
185 FOR 10
225 FOR 10
SET 8-10
SET 8-10
SET 8-10
BURN
MACHINE HAMMER ETC 3 SETS 10
INCLINE DUMBELL 3 SETS
DONE
I VARY THE MACHINE WORKOUT BETWEEN FLAT INCLINE OR DECLINE AND OCCASIONALLY START WORKOUT WITH INCLINE.
OH AND EVERY 3-4 WEEKS DO 4-8 REPS AND SOMETIMES 1-2.REPS

 

[Nathan]

I recommend the following:

4 sets flat bench - 8,7,6,5
4 sets incline dumbells - 9,8,7,6
3 sets dumbell flyes - 12,9,6

You could also just to a rep scheme of about 12,9,6,3-5. That is a good way to go, but I like to warm up then jump into heavy shit as I find I get more reps with the heavier weight that way. Anyway, hope that helps.

 

[The Almighty]

Incline flys: 3 Sets of 10
Incline DB Press: 3 Sets of 12,10,8
Flat Barbell Press: 3 Sets of 12,10,8
Superset: Dips/Pushups: 3 Sets of 10.

Every other workout I do flat bench before incline db just to mix it up a little.

 

[GearCowboy]

...much karma for you 3...

 

[bstoryrn]

I prefer to start with inclines.
Warm up first
INCLINE BARBELL
3 sets 6-10 reps
FLAT BARBELL
3 sets 6-10 reps
HAMMER STRENGTH (wide chest)
3 sets 10 reps
PECK DECK
3 sets 8-12 reps
I usually finish with 2 sets of weighted dips (good burn)

 

[SNAKE BITE]

warm up then do the heaviest weight you can for 4-6 reps--3 sets per exercise, no more than 9 total sets. this will build muscle every workout!

 

[nyflex]

Train them different all the time .. Variety is key. Intensity is a must.
Do some rotater cuff exercises first to warm you up and prevent future injuries. Then
Start always with incline or decline DB or BB Presses.
Do one or the other each week as your first exercise, alternating each week.
Then do A flat Press DB or BB.
Then Some kind of Fly movement, Pec Dec or Cables.
Alternate each week heavy then go a lighter the next week.
Heavy 6 rep to 8 with rest time of 3-5 minutes
Lighter days rest 30 seconds to 1 1/2 minutes max.
Do a lot of DB work for the stabilizer muscles.
Use strict form on your negative and positive contrations.
Once in awhile use the pec dec machine or cable cross-overs as a warm up too .

 

[Thaibox]

Cowboy, have you tried working with only DBs for a while?? I hit a wall with my chest and switched to strictly DBs for two months and it helped me out noticeably. Just an idea

 

[punkassmofo]

2-3 flat barbell warm-ups
3 decline dumbbells-first set 90's 6-8 reps to failure second and third set 75's to failure usually 11-12 on 2nd and 6-8 on last ---to failure...

3 sets of weighted dips, third set is just body weight set reps are usually like 12, 9, 8----all to failure

2 sets of flys- 50's x 6-8, 40's x 10-12

 

[neo1605]

Incline Dumbell 5 sets
Incline Hammer Machine 4 sets
Flat Hammer Machine 5 Sets
Flat or Incline Fly's 4 sets
Cable Crossovers 4 sets

It may seem like a lot but I only train my chest once a week, so I like to kill it.

 

[jstrong20]

Maybe you just need to change your routine. I change mine every 3 to 4 weeks. But I do have one that I go back to alot that seems to give good strenght gains everytime.
Flat bench 8reps
Increase weight 10lbs. usually 6reps
add 10lbs. usually 4reps
decrease 15lbs. usually 6 reps
decrease 10lbs usually 8reps]
the basic idea is to try to get 8,6,4,6,8
4 minutes rest between sets
Incline bench/flys superset. 4 sets 8 to 6reps. 3minutes rest.
weighted dips 1min 30sec. rest 8 to 12 reps. 3sets.

 

[Willyumyum]

on cycle my chest routine looks like this:
incline dumbbell press 3 sets, 4-6 reps
flat dumbbell press 3 sets, 4-6 reps
decline dumbbell press 4 sets, 4-6 reps
decline dumbbell flyes 3 sets, 4-6 reps
cable crossover 3 sets, 6-8 reps

I do chest and triceps together, triceps after chest...

YUM

 

[Tha One CrumCake]

This is my workout when i have 25 minutes of iron.

Hammer Strenght Wide Chest
4 sets

Crazy stretching before and after each set.

Decline Dumbell Flyes
3 sets. Stretching like a bitch, going alllllllll tha way down.

Cable Crossovers, going up, not down.
3 sets.

Incline Presses.
3 sets.

 

[BigAndy69]

These are my 3 main chest workouts: I alternate every 4-6 weeks


Workout 1: Incline Bench press, 15 degree incline dumbell press, Flat flyes, Cable crossovers

Workout 2: 15 degree incline dumbell press, Flat bench press, Incline flyes, Cable crossovers

Workout 3: Flat bench press, 30 degree incline dumbell press, Flat flyes, Bent over Cable crossovers

Exercise 1: 2 warmup sets(50-60% of heaviest weight), 1 feel set (75%), 2 heavy sets

Exercise 2: 1 heavy set, 1 feel set.

Exercise 3: 2 heavy sets

Exercise 4: 2 heavy sets.

All heavy sets done to failure.

 

[MUSTANG_18]

Now that I am off my routine looks like this
Decline Dumbell Press 3 sets of 6-8 reps
Incline Dumbell Press 3 sets of 6-8 reps
Flat Bench 2 sets of 6-8 reps
Standing Cable cross overs (keeping the same flex in the arms through out to get the best strentch in the chest possable) 2 sets of 8-12 reps

M18

 

[Beezers]

My routine

1 Press movement(dumbell press, incline dumbell press, hammer chest press) 3 sets 4-6 reps. Change the movment every workout.

1 flye movement(dumbell flye, incline dimbell flye, pec deck, cable crossover) 3 sets 6-8 reps. Again changing every workout.

Total of 6 sets a workout.

 

[daveyboy]

Here's mine :

1 warm up 135x10

wide grip flat bench press to neck 4 sets 8-10 reps
dips/dumbell flyes 4 supersets 8-10 reps
incline dumbell press 4 sets 8-10 reps

(also stretch between each set)

DB

 

[M56M]

Warm up: Push ups
Incline DB Press: 3 Sets of 12,10,8
DB Flat Press: 4 Sets of 12,10,8
Superset: Dips/Pushups: 3 Sets of 10.
Incline flys: 3 Sets of 10

I switch up with DB flat and regular flat barbell to give a different workout every so often.

I found my chest getting much better form using dumbells, i was always a flat bench guy, i think it was more of a pride thing(look how much i can lift..bs like that). Dumbells are definitely better, you get a better strecth and the weights are more independant to each other.

Good Luck buddy.

M56M

 

[Citruscide]

4 sets dumbbell incline
4 sets flat bench
4 sets cablecross
4 sets incline or flat flies

Seems to do the trick for me.

C

 

[xmoulton508x]

GearCowboy you're definiatley doing way too many sets....you don't need to do 4 sets for each weight increase you do. Just do a few warm ups the do 3-4 sets with your working weight. You should make much more progress.

My routine

WEEK 1

Incline Barbell : 2 warm ups and 3 sets 6-8 reps working weight
Decline dumbell : 3 sets 6-8 reps
Cable crossovers : 3 sets 6-8 reps

WEEK2

Flat Barbell : 2 warm ups and 3 sets 12 reps
Incline dumbell : 3 sets 12 reps
Incline flyes : 12 reps


Then I alternate Week 1 and Week 2 .....it gives a little variety

 

[Zyglamail]

Mine is simple, I do a couple warm ups, then flat bench for 3 sets, incline for 3 sets, close grip for 3 sets and dips for 3 sets. My target rep range is 8-10 for all sets. Nothing flashy but it works for me.

 

[rugger]

Add my "triple-threat-set" to your chest workout and you WILL grow and get stronger.

After my flat bench(2 warm ups 2-3 work sets) I move to incline db press, here is where the blasting occurs:

1 set...grab the weight you can do 10-12, then grab the 10 and 20 pounds less (in other words grab the 110, 100 and 90s)
Rep the 110 to failure (hopefully around the 10-12 mark), then immediately grab the 100s and rep out (5 if you are lucky), the immediately grab the 90s and get 1-3.

This will give you the best pump ever and completely blasts your pecs.

After that it's incline flyes x 2, the dips x 2. DONE.

You can use this with many exercises and body parts, but I would not recommend doing it on consecutive workouts.

Rugger

 

[tury]

u are over working

do flat, then incline or vise versa and then maybe decline and finish off with fly's to stretch out the muscles. but not so many sets unless you are on good gear

 

[ultragainz]

i dont know i got a lot...i change them a lot...here are some...

flat fly---2 sets
flt press--2 sets
incline flys 3 sets
incline press 3 sets
dumbel pullovers 2-3 sets
**sometimes i might do 2 sets on incline and 3 sets on flat....**

incline press---3sets
flat press---3sets
machine flys---3sets
cable cross over----3sets
**reps always change**

incline or flat press 3 sests
incline or flat flys 3 sets
cable cross overs 3 sets
dumbel pullovers---3 sets
**reps always change**

i also do some decline flys and presses,and dips ect......

 

[mtrsprt]

works for me...

upper body stretch.
25 pushups
4 sets flat BB
4 sets incline BB
3 sets flat flys

4 days later:
25 pushups
4 sets flat DB
4 sets inlcline DB
3 sets of butterflies

 

[DrJMW]

Inclined Bench-- 2 sets of 8 to positive failure, then do 3 negatives.

Flat Bench--same. I do this twice per week for 3 weeks, then...

Inclined Bench--5/4/3/2/1, increasing weight up the pyramid.
Flat Bench--5/4/3/2/1, increasing weight up the pyramid. three weeks, twice per week.

 

[BGMARC1]

here is mine..when on gear..
i have trained 2 different ways in my 15 years of trainingin the begining was just for strenght.. it was like this
flat bench 1 warm up
then 1 workin sets 10 reps then 3 sets of 5 reps as heavy as possible
incline bench same way 1 heavy set 10 reps
then 3 sets 5 reps heavy
then flat or incline dumbles done same way
then last chest excerise is always dips...done in the position to s
tress the chest the most..leaning forward elbows out i got very very strong doin this..i would of been very strong no matter how i trained chest because its the intenceity of training that counts..no talkin and a great partner.. now its just for the squeeze and the mind muscle connection u know??im better then ever..but i will never forget how i got here.. good luck

 

[FBI]

barbell bench or dumbell bench - 12 10 try for 8 (incrementing up 20 pounds every set)
barbell incline or dumbell incline - 12 10 try for 8 (incrementing up 20 pounds every set)
some shaping movement(dumbell flies, cable flies, etc.) - 12 10 try for 8 (incrementing up 10 pounds every set)
21's or negatives or something until i can't feel my chest of a previous exercise done that day, usually the shaping movement