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Thread: Chest Routine

  1. #1
    RebelMan's Avatar
    RebelMan is offline Junior Member
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    Chest Routine

    Monday Workout
    - Flat Bench 4 sets 12,10,8,6
    - Incline 3 sets 12,10,8
    - Decline 3 sets 12,10,8
    - Peck Deck 3 sets
    - Cable Cross Overs 3 sets

    and the same workout of friday expect I do 4 sets of incline and only 3 of flat bench.

    This is the workout I have been doing for the past couple of months now and have not seen the results I have wanted to. I am trying to develope the upper and inner part of my chest more. I was wondering if I should use more weight and less reps, or add/remove some of the exercises. If you have any suggestions please let me know.

  2. #2
    Vegas Kid's Avatar
    Vegas Kid is offline Senior Member
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    You might want to check out the search feature. I know there are a shit load of q's + comments on there about chest exercies. Since you're pretty new you might want to include some stats while you're at it so others have a better idea of your build.

    Not to flame but this is almost the exact same thread as D00fys.

    Take a little time and read up. I'm new and trust me, there is plenty of info already on the board.

    P.S. Welcome to the Board.

  3. #3
    sp9's Avatar
    sp9
    sp9 is offline MMA Competition Sentinel
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    Just my opinion but to focus on upper move the sets up from 3 to 5 on the incline, and maybe try some dumbell flys vs. the pec dec or do both. I have been following Big Kevs workout as much as I can, which means I just work chest once a week but it is many more sets. You should take a look at it. Just do a search. If your lower chest is fine then you might want to eliminate the decline add another set or two to flat as well. I know I am sore for a couple of days after my chest routine.

    Guess everyone is a little different, if you mix up dumbells/barbell/crossover you should hit things from a little differnent angle which should help. If you have an adjustable bench play around with the incline angles.

  4. #4
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
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    if your not seeing good results or the results you want the 1st thing i would do is only the body part once a week goto 4 sets
    and on the incline bench use dumbells also try bumbell pullovers

    for my upper chest and front of my shoulders i do dumbell presses
    the weight is over my head and i start to lower it i i turn the weight inwards squeezing my chest so that my finishing position is palms facing me and whe weight touching in the middle of my chest.

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