Would you like to share your chest routine...please?

[Mini Viper]

Hi Bros

I was wondering if you guys would like to share what exercices and how many sets you do for your chest routine?? and how many weeks do you stick with that routine until it changes.

I'm just getting abit down on my chest development, here's my routine I do:

flat DB press 4 sets x 8 reps (with increasing weights)
decline smith press 3 sets x 8 reps (same weight)
seated machine chest press 3 sets x 8 reps (with increasing weight)
standing cable crossovers 3 sets x 10 reps (same weight)

Total of 13 sets: is that about right? is it too much or too little.

Feel free to comment on my routine. There are so many more different chest exercises I want to do but dont want to overtrain!

I train each bodypart once a week.

Thanks in advance for your time.

Oh yeah, I tried 5x5 method for my chest but I dont feel anything, no pumps or soreness the next day. Although 5x5 works well for my other bodyparts.

 

[Mini Viper]

anyone ^^

 

[Atomic Punk]

Barbell Routine:

I. Barbell Flat Bench:
135 x 15
225 x 6
315 x 3
360 x 3
225 x 18

II. Incline Barbell Bench
135 x 15
225 x 12

III. Decline Bench
135 x 15
185 x 15

IV. Dbell Flies
40's x 10
60's x 10

---------------

Dumbell Routine:

I. Flat Bench
40's x 15
120's x 9

II. Incline Bench
40's x 15
120's x 5

III. Cross Bench Dbell Pullovers
40's x 15
100 x 7

IV. DIPS
2 sets of 15(no weight)

V. Pec Dec or Cable Cross
2 sets of 15.

 

[Griz1]

O.K. I'll bite:

Chest & arm day (minus arms):

6 min warm up on eliptical to get the blood moving (after driving a desk all morning).

2-3 sets warm up stuff:
Incline DB press
Lighter incline barbell press
Stretching throughout warm-up.

Then I dig in:

5X5 Incline barbell - In a cage for safety. (When I get to the last rep of a 5X5 I'll do a VERY slow negative. The next week I up my poundage)
2X8-10(or failure) chest dips.
2X8-10 flat DB press, or flies to absolute failure.

*If I feel like I've had an unsatisfactory workout I'll add one set of cable cross-overs but that's not very often. I don't think they do a hell of alot other than hit the other fibers which I've really already done by now.

This takes about 1/2 hour. Then I move on to arms (low volume & heavy).

It used to go longer but recently I've dropped my time in between sets and lightend the weight a bit. If I were to wait the requisite 2-3 minutes (or more), I'd be lifting heavier than I am now. Currently I wait 1 min. between sets. Obviously this drastically effects the weight I can lift in a 5X5 set. In a few weeks I'll switch back to a longer wait time.

 

[Mini Viper]

Thanks AP and Griz, there's alot of mass building exercises in there for the chest, which is what I need.
I think I'll knock up a plan and have two chest routines like AP and switch every so often to keep the chest muscles guessing.

Both you cool bros are on my karma list!

 

[d3track]

i would definatly add some incline movements
it really helps the chest look fuller, and when you hit most musculars and side chest it really makes it more impressive

 

[therobber]

I've been using this routine for the last couple months and noticed my whole chest is growing more especially the upper portion.

5X5 Incline DB Press
2X8 Flat DB Press
2X8 Flat Flyes

 

[Mini Viper]

as posted by therobber

I've been using this routine for the last couple months and noticed my whole chest is growing more especially the upper portion.

5X5 Incline DB Press
2X8 Flat DB Press
2X8 Flat Flyes

I did a similar routine like the one you did for 3 weeks:

5x5 flat DB press
2x8 seated machine chest press
2x8 standing cable crossovers

I felt nothing after the workout, its like if I didnt workout at all, I got no pump and no muscle soreness the next day.

Today, I went back to my traditional chest workout, higher volume training and got a good pump, I know definitely that I'm gonna be sore tomorrow cos I feel it.

I did today:
4x8 Flat DB press (heavy weights)
3x10 DB pullovers (moderate weight)
3x10 seated machine chest press (heavy weights)
3x6 incline barbell press (moderate weight)
3x10 standing cable crossovers (moderate weight)

Dont get me wrong, the 5x5 method is good cos it works well on my back, arms, legs and shoulders. Its just doesnt work for my chest. I'm abit weird!!

 

[FatRat]

That’s interesting MV, 5x5 has blasted my chest and my strength has increased massively

 

[Mini Viper]

as posted by FatRat

That’s interesting MV, 5x5 has blasted my chest and my strength has increased massively

Maybe I'm using the wrong exercises for the 5x5 for my chest. I need to look into this more closely. Maybe I need to use bread and butter exercises (mass exercises) such as barbell flat bench press.
right, ok, i've decided to give this 5x5 another go for a couple of months and draw up a new chest routine using this method.
I'll post it up on this thread tomorrow so now I'm off to the drawing board!

 

[FatRat]

Maybe I'm using the wrong exercises for the 5x5 for my chest. I need to look into this more closely. Maybe I need to use bread and butter exercises (mass exercises) such as barbell flat bench press.
right, ok, i've decided to give this 5x5 another go for a couple of months and draw up a new chest routine using this method.
I'll post it up on this thread tomorrow so now I'm off to the drawing board!

Good examples in the stick, but since I have mine here, I’ll give you my current split as an example to give you a sart if you are interested. There are lots of ways to go about this, and this one takes into account some of my personal requirements (like needing to finish early on a Tuesday and wanting to include Speed Benching)…

Mon – Legs
5x5 Squats
*3x5 SLDL (every other week)
*2x8-10 Leg Curl
*2x8-10 Leg Press
*2x15-20 Calf Raise
grip work

Tues – Chest
5x5 Bench Press
*2x8-10 Incline Dumbbells
*2x8-10 Cable Flies

Wed – Off

Thurs – Shoulders and Back
5x5 Military Press
*2x8-10 Side Raises
*2x8-10 Arnolds
5x5 Deadlift (changed this to Rack Deads recently to take pressure off lower back)
*2x8-10 Chins
*2x8-10 Cable Row
grip work

Fri – Bi and Tri
5x5 Barbell Curls
*2x8-10 Incline Dumbbell Curls
*2x8-10 Hammer Curls
10x3 Speed Bench
5x5 Close Grip Bench Press
*2x8-10 French Press
*2x8-10 Dips

* Exercises will change every week, but this is a typical example

 

[meatball]

I pretty much always use 5 x 5 for chest but the first two sets are pretty much warm ups I use the same weight for all sets and add 10lbs when I can get 5 without failing on the last set

5 x 5 flat bench
5 x 5 incline (or smith incline if I feel like a pussy)
5 x 5 weighted dips (or close grip)

Not that my chest is anything special compared to some of the bros!

 

[magman1]

after reading your routine, i think your problem may lie within your exercises, not the volume...i see no need to do decline, especially right after flat...i hit incline barbell, then flat, then dips...i like to then superset incline flyes with flat flyes with dumbells...when i do this, i will be able to do no more then five pushups at the end of my workout! good luck brotha

 

[duritz]

bench- 135 for 6
185 for 3
225 for 1
325 for 8
345 for 6
365 for 4

 

[duritz]

incline- 135 for 6
185 for 3
225 for 1
250 for 8
270 for 6
290 for 3
320 for 1

decline 295 for 8
315 for 6
335 for 4

hammer strength press 230 for 8
250 for 6
270 for 4

fly machine 200 for 8
200 for 6
210 for 4


i vary incline and bench with barbell and dumbell and once in a while throw in decline like i did today


this was my exact workout today

 

[slobberknocker]

barbell bench: 1x5 (preceeded by 3-4 warmups)
incline barbell: 1x5
standing military press: 1x5


There's my chest, shoulders, and triceps routine.

 

[Liftbig]

barbell bench: 1x5 (preceeded by 3-4 warmups)
incline barbell: 1x5
standing military press: 1x5


There's my chest, shoulders, and triceps routine.

short and simple. and oh yeah....yes... lol

 

[HodgeMN]

Barbell Bench 5 x 5
Incline Dumbell 2 x 8
Barbell Decline 2 x 8

Looking to incorporate dips in soon.

 

[Creepusmaximus]

Here's one for you.
2 set light weight dumbell flys(warm up)
3x10 dips
2x8 incline bench press
2x8 flat bench press
2x8 decline bench press
3x10 cable cross overs

I've been do this routine lately and seems to be working great for me.

 

[Mini Viper]

Wow, I just wanted to say thanks to you bros that have contributed.
From what I've read, I think I need to incorporate more mass building exercises and keep definition exercises to a minimum.

All the posts have given me good ideas as to how I will draw up my new chest routine.

Thanks a million

 

[c3bodybuilding]

Tonight I did:

Incline barbell press 1x6 (2 warm up sets first)
weighted dips 1x9 (again, 2 warm up sets)
flat flys: 1x10


On a side note, the local gym know it all and show off was there tonight with his girl. He is rather new, but making a bad impression on everyone. I was clearly doing chest dips (forward, etc, etc). "Honey what is he doing over there." Oh those are strictly for triceps. "why is his chest getting pumped then?" the chest doesn't work in that movement honey, only the triceps.

2mins later, he goes over to the incline press, with 135 on it. "Honey do you need a spot with that?" NO I GOT IT BABE (real loud) "honey, don't lie, you need a spot." LMAO

I know it's out of place, but posting my routine made me think of it. I was nearly rolling on the floor laughing.

 

[Mini Viper]

as posted by C3bodybuilding

On a side note, the local gym know it all and show off was there tonight with his girl. He is rather new, but making a bad impression on everyone. I was clearly doing chest dips (forward, etc, etc). "Honey what is he doing over there." Oh those are strictly for triceps. "why is his chest getting pumped then?" the chest doesn't work in that movement honey, only the triceps.

2mins later, he goes over to the incline press, with 135 on it. "Honey do you need a spot with that?" NO I GOT IT BABE (real loud) "honey, don't lie, you need a spot." LMAO

I know it's out of place, but posting my routine made me think of it. I was nearly rolling on the floor laughing.

bwahahahhah, thats funny bro, OMG, I surprised you didnt like say 'dumbass get out of my face'!! what an idiot! And his girl is with him cos errmmmm he's a, let me see, ermm ASS. Yes that was it!!

Cheers for posting up your routine C3

 

[c3bodybuilding]

I figured you would get a kick out of it. ;p

Back to the subject at hand..

My chest used to be HORRIBLE. I was up to a 315 flat press, and still had NO pecs. I know thats not a lot of weight, but I started out benching 60lbs! That was a huge increase. Once I ditched flat press, and just did incline and weighted dips, my chest took off. What was once one of my most weak bodyparts, is now a strong point.

Try to stick with the basics. Always strive to add a little bit of weight to the bar each week, or get a few more reps. If you do that, I bet in no time at all you will have some impressive pec developement.

 

[Hannibal]

My Chest Routine

Absolutely NOTHING...

...hope this helps

 

[slobberknocker]

Try to stick with the basics. Always strive to add a little bit of weight to the bar each week, or get a few more reps. If you do that, I bet in no time at all you will have some impressive pec developement.

There's my whole training philosophy right there, lol.