new chest routine

[se11]

i want to make my chest bigger. i don't like my current routine, so now I am thinking of something like this:

Bench Presses 4 set 8-10 reps
Dips 4 sets 8-10 reps
Incline Flyes 3 sets 8-10 reps

What do you think, and/or Should I add anything to it?

[Blown_SC]

What type of bench presses? Flat? Incline? Decline?
Barbells? Dumbells?

I have always like dumbells best to be honest... I find I get better results.
However, it is necessary to switch up your routine from time to time.

I generally do:

3-4 Sets of Flat DB presses...
3-4 Sets of Incline DB presses...
3-4 Sets of Machine Flyes...

However, from time to time I do flat/incline/decline Barbell presses as well...
Change is necessary....
__________________________________________________ _
Take a look at SwoleCat's routine...

This is what he does for chest:

"3 sets incline d-bells
3 sets flat or decline d-bells
3 sets cable work/machine flyes (straight handles)"

[se11]

Flat benches normally. I do occassionally mix it up sometimes also.

[Blown_SC]

Flat benches normally. I do occassionally mix it up sometimes also.

You need to definitely do much more than just flat. Inlines for upper chest, declines for lower chest. Inclines are my fave... such a pump I find...

[MMC78]

I've always liked low incline dumbell presses.

Set the incline bench to no more than 30 degrees, I'll go as low as 15 degrees on occasion.
4 (working) sets of these
3 (working) sets of flat bench press
2-3 * sets of machine incline press
2-3 sets of cable crossovers

[LM1332]

Doing flat and decline on the same day is asking for overtraining. Now if you alternate Week1 flat and Week2 decline now thats a whole different story. Now you need to add Incline Press its a must and if i was you id priotirise that. Follow by flys or you can do flys as a warm up...i usually use the machine for 4 sets 12 to 6

[Soldier of Misfortune]

LM1332, that chick in your avatar is one of the hottest chicks Ive ever seen. Who is it so I can hopefully download some movies.

[DADDYDBOL]

screw the fys....if you want mass save the energy for a compound exercise....

incline db
flat db
weighted dips

flys will mature the muscle and add tone but it won't add mass...

[MrDezel]

You don't need flys if you are trying to put mass on. Hit up incline dumbbells and flat bells. The reason I say to do dumbbells is because you can get a much better pump at the top when you really squeeze your chest compared to barbell I feel.

Switch it up once your new routine stops working. Don't be like some of the people that just switch it up because it has been 2 months or so. Do it when your body stops responding.

[itsallmental]

dont listen to a single ****in thing any1 says on this thread(no disrespect to anyone on here), but if YOU want a chest routine that works, YOU are gonna have to do trial and error. every1 in this thread is recommending dumbell's, when i myself, barely do dumbells. i've eliminated fly's and i only do them occasionally when dieting, and ive found my chest to respond better that way.

my benchpress is 375x3 at a 49 1/2 inch chest girth, been in the game for 7 years now. do some homework bro...........

oh also, your going in the right direction with dips, just dont forget that when you can do an excess amount of reps on the dip rack, go weighted.

[AandF6969]

Yeah try to keep the dip reps under 12