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  1. #1
    daos is offline Associate Member
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    Your Chest Routine

    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....

  2. #2
    BDTR's Avatar
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    Incline barbell 2x 4-6 reps
    Flat barbell 2x 4-6 reps
    Decline dumbell or weighted dips leaning far foward 2x 6-8 reps.

  3. #3
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    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.

  4. #4
    se11 is offline Associate Member
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    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.

  5. #5
    znak's Avatar
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    Quote Originally Posted by daos
    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....
    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.

    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.

    PS- I am a super hard gainer

  6. #6
    thetank's Avatar
    thetank is offline Anabolic Member
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    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.

  7. #7
    znak's Avatar
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    Quote Originally Posted by thetank
    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.

    Son of a bitch!!!! And I thought I was insane!

  8. #8
    daos is offline Associate Member
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    Quote Originally Posted by thetank
    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.

    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...

  9. #9
    CutMeUp is offline Associate Member
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    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.

  10. #10
    Maraxus's Avatar
    Maraxus is offline Banned
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    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

  11. #11
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Flat DB/Incline DB/Decline Bar Bench/Seated Chest Press/Assistance Exercise
    12 reps @ 67%
    10 reps @ 75%
    8 reps @ 80%
    8 reps @ 80%

  12. #12
    Blown_SC is offline Retired Vet
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    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.

  13. #13
    Hypertrophy's Avatar
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    Quote Originally Posted by CutMeUp
    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.
    You might want to try doing Incline first. Looks like you have a severe strength imbalance.

  14. #14
    63190's Avatar
    63190 is offline Anabolic Member
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    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

  15. #15
    daos is offline Associate Member
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    can someone link me to the proper way to perform dips for the chest?

  16. #16
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    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

  17. #17
    Blown_SC is offline Retired Vet
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    Quote Originally Posted by daos
    can someone link me to the proper way to perform dips for the chest?
    Here ya go bro...

    Click Here

    And Click Here Also

  18. #18
    daos is offline Associate Member
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    Quote Originally Posted by Blown_SC

    thanks bro...

  19. #19
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    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

  20. #20
    sp9's Avatar
    sp9
    sp9 is offline MMA Competition Sentinel
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    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.

  21. #21
    Z-Ro's Avatar
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    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

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