sup fellas,
just wondering what you guys chest routines look like. whats a normal day like when your doing chest at the gym? post something like this...
incline fly:
4x6-8 75lbs
flat fly:
4x6-8 85lbs
etc, etc....
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sup fellas,
just wondering what you guys chest routines look like. whats a normal day like when your doing chest at the gym? post something like this...
incline fly:
4x6-8 75lbs
flat fly:
4x6-8 85lbs
etc, etc....
Incline barbell 2x 4-6 reps
Flat barbell 2x 4-6 reps
Decline dumbell or weighted dips leaning far foward 2x 6-8 reps.
AandF6969 and I change our chest routine every week. We always have flat, incline, or cable flys because of the stretching. At least two of flat, incline, or decline barbell. Usually flat or inline dumbell presses. Occasional pec dec super set. 3-4 exercises all the time.
I just began doins dips and really like them. If you do them right they can put good pressure on your chest, and I like what I'm seeing. In a few weeks I'm gonna try doing weighted dips. Do 3-4 sets of Dips, you'll be very happy with the results.
I do flat & incline, flys and cable. Change up between DB and Barbell depending on my mood. I do 6 sets of ten for every exercise with increasing weight each set. Set five is to failure. Set six is a drop set. 3-4 exercises a work out.Quote:
Originally Posted by daos
Key thing is getting up to your max (failure) safely, with well warmed up muscles.
I have been adding an average of 1.4 pounds a month for 3 years now (170 to 220) and fry workout partners at a rate of two a year. :D
PS- I am a super hard gainer
i have a regular chest routine. but keep everything low reps and heavy. i have one heavy day a week, and one endurance day a week, 2 do my rep test with 225. both work outs are as follows(not powerlifting routines)
heavy day(Switched 2 dumbells for a bit)
incline dumbell
60's x 20
140's x 10(ide go lower reps but my gym doesnt have heavier dumbells)
100's x failure
then heavy incline flys-also a killer shoulder exercise
80's x failure
100's x failure
60's x failure
then wieghted dips
bodywieght x 50-60 (235)
bodwieght + 100 lbs x failure
back 2 bodywieght x failure
thats about all i do, endurance day goes as follows
flat bench
135 x 10
225 x failure (PB being 42..i usually get around 40..depends how sore i am from teh previous work out)
315(negatives)xfailure
225 for 1 and 1/2's x failure
135 for 1 and 1/2's x failure
next i do wieghted pushups
bodywieght x 100
wieghted (i usually just get my training partner 2 sit on my back..hes 180 lbs)
so bodywieght, plus him is about 425 lbs, feels like high 3's, ile do that 2 failure
then do a drop set with 2 45's on my back
so ile do set one, have himi take a plate off,
set 2, with one plate emmediately after
then set three with nohting...which by then, feels like a bed riddenly obease person is lying on top of me.
I do this with biceps..its basically my arm day, so ile end it with try exercises supersetted with my bi exercises. thats pretty much all i do for chest.
Quote:
Originally Posted by thetank
Son of a bitch!!!! And I thought I was insane! :shock:
Quote:
Originally Posted by thetank
WOW! i have somewhat of a problem here. i do not have a workout partner, so i can never really max out on bench. last night i did chest, and i really felt like $hit when i left cause i felt like i did nothing. hell, my shoulders were more pumped than my chest was.
so thats why im here, trying to find a good chest routine for myself that i can do without a workout partner. guess i could always do dumbbells...
every fifth day...
chest/tri/shoulders split
This was my last chest workout, but i try to mix it up every fourth workout or so...
bench:
warmup-135lbs x 8
185 x 8
205 x 8
225 x 8
240 x 6
incline:
155 x 8
165 x 7
175 x 5
185 x 3
decline:
175 x 8
185 x 8
195 x 8
incline dbells:
3 sets 55lbs 6-8 reps
behind the head tricep ext. 3 sets 50lbs 8-10 reps
dips 3 sets burnout
later raises with 10lbs each hand (front and side raises) 3 sets
dbell shoulder presses 20-25lbs for 3 sets
This day sucks bc it takes me like an hour and a half which is way too long but oh well, i just started this particular split not too long ago, i may incorporate shoulders on leg day later on.
Bench Press
6 sets 12,10,8,6,4,2
Incline dumbells superset with Incline flies
4 sets 12 reps
Machine Press
3 sets to failure
Underhand Cable Crossover
3 sets to failure
Dumbell Pullovers
3 sets 12 reps
Flat DB/Incline DB/Decline Bar Bench/Seated Chest Press/Assistance Exercise
12 reps @ 67%
10 reps @ 75%
8 reps @ 80%
8 reps @ 80%
I generally do:
3-4 Sets of Flat DB presses...for 10.
3-4 Sets of Incline DB presses... for 10.
3-4 Sets of Machine Flyes... for 10.
However, from time to time I do flat/incline/decline Barbell presses as well...
Change is necessary.... I'm also trying to incorporate weighted dips...
BUT... this is what works for me. Different routines work for different people.
You might want to try doing Incline first. Looks like you have a severe strength imbalance.Quote:
Originally Posted by CutMeUp
I do heavy bench once a month. Start off with 1x15 then do three sets of 6, 6, 4 on flat bench.
The rest of the time I just use this. Alternating days are same routine but, DB instead of BB.
Incline pec deck 12, 10, 8
Reg pec deck 12, 10, 8
Incline bench press 12, 10, 8
Decline bench press 12, 10, 8
Dips for chest 12, 10, 8
DB pull overs 3x8 same weight.
Then I go and do back.
I used to
Incline bench press 4x8
Super set wide grip chins to failure for 4sets
Reg bench press 4x8
Super set bent over row 4x8
Decline 4x8
Reg pec deck 4x8
Deads 8,6,4
can someone link me to the proper way to perform dips for the chest?
This is my normal routine when I'm on a cycle...
When I'm off i just cut down the number of sets...
Barbell Bench Press 6 sets reps 12,8,5,3,3,8
Incline DB Bench Press 3-4 sets 6-8 reps
Incline DB Flies or PecDec 3 sets 10-12 reps
DB Pullovers 2 sets 10-12 reps
Here ya go bro...Quote:
Originally Posted by daos
Click Here
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Quote:
Originally Posted by Blown_SC
thanks bro...
I work chest usually like this but I switchit up, and I don't really use straight bar I f*ked my shoulder up a couple years ago:
Incline DB:
2 warmups of 20
2 sets x 15
2 sets x 6-8
(Just started using this)Hammer Press
1 warmup set
3 sets range 12-20
2 sets x 6-8
Dips 3 to 5 sets till I can't do anymore
Pec Dec and cables usually for 6 total
DB Pull overs 4 sets - 1 light 2 moderate 1 heavy
Right now since I've been out of the gym for 4 months is down, but I'll be killing it again soon.
SID
All dumbbell benches here. Much easier on my shoulders. Again like most 3 sets to failure pyramid up.
Flat
Incline
Flys
Works like a champ.
One set of decline pushups at the beginning, push up bars and feet up on the first or second stair as a warmup.
I do a program similar to DC's, so I usually do Chest about twice a week, with one exercise, occasionaly 2 if I'm feeling really good. I normally do either Flat Bench, Fly's, or Incline. I do 3 sets on the exercise as hard as I can go and either try to add weight or do more reps each workout. I don't know how many ppl use DC methods or one similar to his, but changing my workout up with fewer sets and more intensity into one, has helped me, just my 2 cents