What chest routine works best for you?

[jmead]

what kind of sets, reps, weight do you guys think you got the most chest developement from?

my delts really overpower my chest so im trying to reduce my range of motion to isolate my chest more and not so much my delts/tris..basically im not going down to my chest anymore, just to a 90-95 degree bend or slightly lower

just as an example.. yesterday for flat barbell bench..

25 reps 135
20 reps 225
12 reps 315
10 reps 345
5 reps 365
3 reps 375

recently ive been supersetting with barbell bench and flys
to get a mean ass pump

just wondering what you guys are doing out there, im always trying something new when it comes to chest

 

[lilj888]

..

 

[marshallmadman]

Pre-exhaust your chest with incline flyes and pec deck prior to moving to your pressing movements. That should help you feel your chest working more.

 

[redsamurai]

Pre-exhaust your chest with incline flyes and pec deck prior to moving to your pressing movements. That should help you feel your chest working more.

I preexhaust my triceps.........doesn't that make more sense? If you pre exhaust your pecs with flyes, aren't you then going to pull more triceps on your pressing movements??

 

[iceman7230]

An old bodybuilder just told me this exercise for upper chest.

Do incline flys to where you can do about 8-10 reps and superset with incline bench 8-10 reps. Do 4 sets of these doing the flys first and then on the fourth set do the bench with a heavier weight and a lighter weight with the flys.

On all of these set have a spotter and do pause sets where you hold at the bottom. Also go until falire and then do 2 more with the help of the spotter.

I haven't been sore in a long time in my chest and this ripped me up!

 

[marshallmadman]

Actually, the theory is that the fresh triceps will allow you to continue the set even though your chest is fully fatigued. If your triceps are already out of gas before you train chest, your triceps will quit before you have exhausted your chest. Does that make any sense?

I preexhaust my triceps.........doesn't that make more sense? If you pre exhaust your pecs with flyes, aren't you then going to pull more triceps on your pressing movements??

 

[ukkared]

my chest was really stagnant until I changed my form. I keep my elbows close to my body and use more of a powerlifter form and I think that has helped tons. I also do about 7 different exercises for chest all benches and flys I can think of. I go as heavy as I can and concentrate on getting the pump and feeling the muscle do all the work. Just started this routine in like april but I can already tell a difference.

 

[OMEGA]

Biggest Chest I ever Saw was a guy who did Super Strict LOW Incline Barbell Presses
he never went past 225 but he did multiple sets for Reps

then he did Flys after and that it

 

[mojeas95]

I was reading big into mike mentzer a couple months back and he really stressed doing Dips for chest, he even compared it to doing squats for legs, so I started doing dips twice a week once on mondays which is my chest day, and once on fridays, for 3 sets, on mondays I do wieghted dips, and fridays I dont use wieght...Ive seen a vaast improvement with my chest cuz of it....

 

[ALIN]

what kind of sets, reps, weight do you guys think you got the most chest developement from?

my delts really overpower my chest so im trying to reduce my range of motion to isolate my chest more and not so much my delts/tris..basically im not going down to my chest anymore, just to a 90-95 degree bend or slightly lower

just as an example.. yesterday for flat barbell bench..

25 reps 135
20 reps 225
12 reps 315
10 reps 345
5 reps 365
3 reps 375

recently ive been supersetting with barbell bench and flys
to get a mean ass pump

just wondering what you guys are doing out there, im always trying something new when it comes to chest

i've been using dumbells and doing flat bench and flyes with good results.

 

[Neo22]

what kind of sets, reps, weight do you guys think you got the most chest developement from?

my delts really overpower my chest so im trying to reduce my range of motion to isolate my chest more and not so much my delts/tris..basically im not going down to my chest anymore, just to a 90-95 degree bend or slightly lower

just as an example.. yesterday for flat barbell bench..

25 reps 135
20 reps 225
12 reps 315
10 reps 345
5 reps 365
3 reps 375

recently ive been supersetting with barbell bench and flys
to get a mean ass pump

just wondering what you guys are doing out there, im always trying something new when it comes to chest

You actually use more delts at 90. When you press most of the chest involvement is at the bottom of the movement.

 

[LftHndPwrHouse]

try Tri Rack Lock outs

 

[bigfeather]

A recent chest workout
Flat Bench press
Warm ups Sets I Counted
135 x 20 315 x 10 Rest paused on #10
185 x 6 (2 sets) 365 x 6 (2 sets)
225 x 4 (2 sets) 315 x 6-8 all rest pause (2 sets) Slow negative
275 x 3 do not rest the weight on the muscle. Take
a deep breath, drive, repeat.

Incline Bench Press

225 X 10 (warm up)
275 x 6-8 (2 sets)
225 x 6-8 all rest pause (2 sets) Total 9 working sets. No isolation movements, unless I jusy want to stretch to feel good.

 

[socket]

3 sets incline cable flyes as a pre-exhauster, while keeping triceps fresh, then hit hard with 4 sets heavy incline bench press. finish with dumbell flyes, medium weight, high reps, deep stretch, pause at bottom, slow reps, to work the muscle to complete exhaustion.

 

[TtTrain]

Like, using weights and stuff. You know... pushing and pulling on them like HARD most of the time but sometimes not so hard I just try to do a lot.

Tt

 

[LftHndPwrHouse]

Like, using weights and stuff. You know... pushing and pulling on them like HARD most of the time but sometimes not so hard I just try to do a lot.

Tt

I think my IQ just went down 5 points for reading that

 

[jmead]

i want this thread locked after that response

 

[st8grad]

You can do sets of push press or military press before hand if you want to take the delts out somewhat. If you lower your 25 and 20 rep warmups, I think you might be able to have some more left to go higher on the top end. Then toss a high rep on the end of it. You might need to play with the mid weights a little too. You don't need to be hitting maximal weights per se, but you are doing so much pre-exhaustion that it is keeping you from working optimally in the higher range. Delts or not, I would thing more reps in the upper range will still do more for you than pre-exhausting too much and trying to only hit the chest.

10-12 135
10-12 225
10 315
10 345
5 365
5 385
3 395
15-20 225

what kind of sets, reps, weight do you guys think you got the most chest developement from?

my delts really overpower my chest so im trying to reduce my range of motion to isolate my chest more and not so much my delts/tris..basically im not going down to my chest anymore, just to a 90-95 degree bend or slightly lower

just as an example.. yesterday for flat barbell bench..

25 reps 135
20 reps 225
12 reps 315
10 reps 345
5 reps 365
3 reps 375

recently ive been supersetting with barbell bench and flys
to get a mean ass pump

just wondering what you guys are doing out there, im always trying something new when it comes to chest

 

[5x10]

i do 3 sets of heavy barbell bench
then one burnout set

some type of dumbell exercise to squeeze the muscle(flat or incline)

then burnout with either cable, dumbell, or machine flyes

 

[bigfeather]

You can do sets of push press or military press before hand if you want to take the delts out somewhat. If you lower your 25 and 20 rep warmups, I think you might be able to have some more left to go higher on the top end. Then toss a high rep on the end of it. You might need to play with the mid weights a little too. You don't need to be hitting maximal weights per se, but you are doing so much pre-exhaustion that it is keeping you from working optimally in the higher range. Delts or not, I would thing more reps in the upper range will still do more for you than pre-exhausting too much and trying to only hit the chest.

10-12 135
10-12 225
10 315
10 345
5 365
5 385
3 395
15-20 225

That is a very nice chest routine! Your not afraid to " Go There " Good power! Gets me excited reading that. I know that felt good.

 

[socket]

I think my IQ just went down 5 points for reading that

If i was a Plat, i'd nuke this mofo. (tttrain)!! I reckon, lfthndpwrhouse, that 5 was the magic number of HIS IQ !

 

[nydj66]

my chest was really stagnant until I changed my form. I keep my elbows close to my body and use more of a powerlifter form and I think that has helped tons. I also do about 7 different exercises for chest all benches and flys I can think of. I go as heavy as I can and concentrate on getting the pump and feeling the muscle do all the work. Just started this routine in like april but I can already tell a difference.

I was always shoulder dominant on the flat bench as well and was constantly having shoulder pain until a power lifter helped me out with my form.

He pointed out that your elbows should be down by your side, not splayed out wide (which puts all the stress on your delts and will eventually rip one). Think of it as if your were trying to push your buddy's car out of a ditch, you wouldn't lift your elbows out to the side, you keep them tight to your body for maximum power.

At the bottom of the lift the bar should hit you in the shelf beneath your pecs and above your abs. The motion isn't straight up, but an arc so that at the top of the lift the bar is above your shoulders. You also want a slight arch in your back.

Changing to that form has made me sore after doing the flat bench for the first time and the pain in my shoulders is gone. I can also see a noticeable improvment in my chest development.

On chest days I follow up flat bench with incline dumbell bench, weighted bar dips, and across the bench skull crushers.