Please Post Your Current Chest Workout

[louden_swain]

Hey guys and gals, if you would please post your chest workout. I am thinking about reorganizing certain exercises. I would like to get some new ideas from everyone. Please include exercise, sets, and reps. Here is what I am thinking about following for a few weeks:

Incline Dumbbell Presses - 4 x 12,10,8,6
Decline Barbell Presses or
Parallel Dips - 3 x 10-8-7
Dumbbell Flyes (Flat) - 3 x 8

I perform all incline movements at 45 degrees. A lot of people believe that this is a really high angle, but it works best for me and has developed a lot of thickness in the chest over the years.

What angle do you use on incline movements?

 

[gettinlarger]

Incline bench - 5x3
Incline DBs - 2x8
Flat flyes - 2x8-10

Working, obviously, on my incline a lot for a little while. I think I work at 30 degrees. In about ... I dunno, 1-2 more months, I'm gonna focus on decline barbells as my main exercise.

 

[RusPA81]

Flat BB: 5x5
Incline DB: 2x8- 30 degrees
Incline DB Flys: 2x8-12, - 45 degrees

 

[bignate73]

Last workout:

Flat med grip
6x10,10,6,6,6,6

Flat Illegally wide
4x10

Incline flyes (< 30 deg angle)
2x8,2x10 (lighter)

 

[michaelcoutts]

Flat Dumbbell Press 4x4-6
Incline Barbell Press 3x4-6
Flys 3x8-10

 

[supersizeme]

incline bench 5x5
flat db press 2x10,8
incline db flyes - 2x10,8

 

[louden_swain]

All of you guys have some excellent workouts!!

 

[WarriorPL]

I've been told by many that decline is the biggest waste of energy.
I use to do them and never saw gains... what's so special about them?

 

[Tarheel]

I dont like my chest workout, right now I am taking a break and when I return to lifting it will be much different.

Flat barbell bench - 5x5
Incline DB (steep fixed incline bench, so about 60 or so?) 2 or 3 x 8
Dumbell flies - 2x10 (low intensity, lot of squeezing)
Dumbell pullovers - 2 or 3 x 8 (love these)

and sometimes 1 or 2 sets of 8-10 bodyweight dips

 

[WarriorPL]

BTW my routine looks like this

Flat barbell bench 5x5's
Incline barbell Bench 5x5's
Flat dumbell bench 8, 6, 4, 4
Incline Hammer Stength machine 10, 8, 6, 6
Cable crossovers from under 15, 15, 12, 10

 

[Legion Kreinak2]

Mine's the same as SSMs.

5x5 Inclined Bench
2x8 Inclined Flies
2x8 Flat Bench

 

[TheStromba]

Flat Bench 4 X 8

Incline Dumbell Flys 3 X 8

Cable Crossovers 4 X 8 or Pec Dec 3 X 8

 

[RusPA81]

BTW my routine looks like this

Flat barbell bench 5x5's
Incline barbell Bench 5x5's
Flat dumbell bench 8, 6, 4, 4
Incline Hammer Stength machine 10, 8, 6, 6
Cable crossovers from under 15, 15, 12, 10

Thats way to much. You are doing essentially the same movement more then once. Two 5x5's for the same muscle group is going to lead to severe over training. Do 2 sets with DB's 8-10 rep range. Cut out the Incline Hammer Strenght and flat dumbells too. I would be better to do an extra set on incline db's then do 4 sets on flat after you already did a 5x5.

 

[The Shadow]

Day 1 - Incline Bench- 3 sets
Flat dbs- 3 sets
Incline flyes - 2 sets
Flat Flys - 2 sets
Crossovers - 2 sets

Day 2 10 sets of 3 on speed day - usually 190-210

 

[The Shadow]

BTW - you guys that are doing flat bench AND flat presses and the same idea for inclines are hitting the same movement....waste of energy and recovery

 

[Citruscide]

I usually hit the flat bench for around 6-7 sets... the last 3 of them are with a rep of anywhere from 3-6... I then put 225 on there and do a rep out... probably around 15 or so....

Then I add in some incline for around 3-4 sets...

If I feel in the mood, I'll do that hammer strength machine thingy that is wide-grip... I always get a nice burn off of that... to close things up...

C-ditty

 

[bignate73]

I usually hit the flat bench for around 6-7 sets... the last 3 of them are with a rep of anywhere from 3-6... I then put 225 on there and do a rep out... probably around 15 or so....

yeah...um...me too. kindof. oh wait...i do my 6-7 sets with 4 of them at 225 for 6's....

well i cant rep out with 225 yet.

never mind.

 

[RipDsel]

4 x 5 flat bench
3 x 8 incline
3 x 8 fly's (switch weekly from incline, flat, machine)
3 x 6 cross over cables


It seems the more stuff i do the better my chest looks...back when i first started lifting i used to do all of this stuff every day in addition to working out the rest of my body, and somehow thats when my chest looked its best...???

 

[gymtime]

I interchange every week:

A. DB flat...12,10,8,6
Incline bar...10,8,6
Cable Flies, low to high...10,8

B. DB Incline...12,10,8,6
Flat bar...10,8,6
Pec Deck...10,8

 

[Manu]

Are this workouts made once a week?

 

[coolcolj]

Um 3 sets of weighted dips !

 

[Mindwraith]

Dumbell press incline 5x5 (first 2 CNS 3 min rest)
Dumbell press flat 3x5
Dumbell fly's incline 3x5
Pushups - 35-8-6-5-failure

 

[eastarr69]

Flat bench: 1@15/3@5-8
Decline: 3@6
Incline: 1@15/3@6/1@4/2@3
Pec Dec: Max@10 for 3

I hit chest every 4 days....I also do Tri's and shoulders opn the same day...

E

 

[JG1]

incline d-bell press, 3 sets
hammer dip machine, 3 sets
incline d-bell fly, 3 sets

 

[nclifter6feet6]

i do one set of chest 2 times a week to faliure. first workout may be flat dumbell bench next workout maybe incline barbell press

 

[Ingram]

Flat barbell x 4
Incline Dumbells x 3
Flies (cables/dumbells/pecdec) x 3
Weighted pushups (3 plates till fail) x 2

Short and sweet!

-Ingram

 

[JG1]

Flat barbell x 4
Incline Dumbells x 3
Flies (cables/dumbells/pecdec) x 3
Weighted pushups (3 plates till fail) x 2

Short and sweet!

-Ingram

you go to failure on each set?

 

[SAGAT]

my chest workout

here ya go louden:

flat barbell bench 5x5
incline dumbell bench 3x8-10
flat dumbell flyes 2-3x8-10

sometimes i make the first exercise incline and the second flat

 

[louden_swain]

Thanks guys!!! Everyone has a solid routine. Here is what I completed the other day:

Incline Dumbbell Presses (45 degrees)

2 x 8 - 60lbs warmups
1 x 13 - 80lbs
1 x 10 - 100lbs
1 x 7 - 110lbs

Decline Barbell Presses (moderate weights. . iffy about shoulder)

1 x 15 - 225lbs
1 x 12 - 245lbs
1 x 10 - 275lbs

Flat Bench Dumbbell Flyes

2 x 10 - 60lbs

Dumbbell Pull-Overs

1 x 10 - 100lbs
1 x 8 - 120lbs

 

[Ingram]

you go to failure on each set?

Not really, just on flies and the weighted pushups. I do come close to failure on my heavy stuff but I don't push out those extra reps to avoid injuries.

-Ingram

 

[PolishHammer1977]

What's up Loudin,

I'm a little late but the thread is still in effect. Here is what I am doing now for chest;

Barbell Incline Press X 6 work sets
DB Flat Press X 6 work sets



Routine looks good btw.

 

[Debaser]

Bench Press, 2 x 5
Add weight to the bar every week.

Who do you think will have the bigger chest, a guy who made an increase in bench from 100 lbs to 400 lbs because he moved progressively? Or the one who has made none or very little progress, staying at near the same bench week after week because he does so much volume that there's no way for his chest to recover?

CoolColJ had the best routine out of all who posted here, I would say.

 

[louden_swain]

Bench Press, 2 x 5
Add weight to the bar every week.

Who do you think will have the bigger chest, a guy who made an increase in bench from 100 lbs to 400 lbs because he moved progressively? Or the one who has made none or very little progress, staying at near the same bench week after week because he does so much volume that there's no way for his chest to recover?

CoolColJ had the best routine out of all who posted here, I would say.

You must be new to the sport.

 

[Debaser]

Yeah, you must be right. Now go to your 20 sets of chests, making sure to do all those flyes so you "carve detail" into your "inner pecs."

I'm curious to know how far you got before you touched any steroids.

 

[Debaser]

Your routines sound straight out of BB magazines. You know, the ones that claim Lee Priest got his freaky arms because of Nitrotech, and that a zinc and magnesium supplement will make you gain 10 lbs in a month.

Wow, who wouldn't want to follow their training advice?

 

[louden_swain]

Yeah, you must be right. Now go to your 20 sets of chests, making sure to do all those flyes so you "carve detail" into your "inner pecs."

I'm curious to know how far you got before you touched any steroids.

I'm 100 percent natural. . .I have been training for 8 years.

It just goes to show you that hard work pays off. I also participated in a lot of sports in previous years.

By the way, I only use 9 sets in my routine.

 

[louden_swain]

Your routines sound straight out of BB magazines. You know, the ones that claim Lee Priest got his freaky arms because of Nitrotech, and that a zinc and magnesium supplement will make you gain 10 lbs in a month.

Wow, who wouldn't want to follow their training advice?

Yes, I am a bodybuilder and I create my own routines. What is the problem?? What is it that you are questioning?

 

[Debaser]

Sorry for the accusation. You must have incredible genetics. I'm not taking away from your hard work, but the fact is you are in the very small minority, and I'm willing to bet 98% of the people on this board could never achieve what you have, especially the way you train.

 

[louden_swain]

Sorry for the accusation. You must have incredible genetics. I'm not taking away from your hard work, but the fact is you are in the very small minority, and I'm willing to bet 98% of the people on this board could never achieve what you have, especially the way you train.

No problem bro. If I use high sets I will easily overtrain. If I don't feed myself. . .I will not gain. It is difficult maintaining a physique.

 

[lemur]

9 sets is not that much.. louden is certainly not overtraining, especially considering conditioning achieved with 8 years of solid training. give the human body a bit more credit than that..

i do a fullbody routine, so my chest gets hit twice a week. 3 sets of weighted dips one day and 3 sets of dumbbell presses the other.

 

[NWinters]

5x5 bb bench
5x5-8 incline db
4x8 weighted dips

 

[Lord_Suston]

I got great result with
Incline barbell 4 x 6
Flat bench 3 x 6-8
Cable flyes lying 2 x 10 failure

try to add a little weight each week.....

 

[kempc23]

I mix things up all the time- normally every 4-8 weeks depending on progress. atm im on-

Dumbell press
3 sets, 8-10 reps
35k, 32.5k, 30k

Incline bench
2 sets 8-10 reps
1 set negative 2-4 reps

Cable cross over
Pyramid sets
25k, 20k, 15k to failure

 

[machaveli]

flat bench 5x8
incline 3x8
butterflies 3x10
dips 3x10