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  1. #1
    D00fy's Avatar
    D00fy is offline Anabolic Member
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    Everyone List your Chest routine for Mass

    Everyone List your Chest routine for Mass?

    need to get some idea's here

  2. #2
    shonuff's Avatar
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    hey doofy u just gotta find out what works best for ya, for me its low reps 4-6 range heavy weights. my chest workout varies from week to week but here is a little something

    if i have a spotter ill do flat bench bb if not flat bench db preses 4sets
    incline db presses 3 sets
    decline bench with bb 3sets
    weighted dips 4 sets
    incline and flat db flyes 2 sets each
    cable crossovers to get a nice burn and pump at end of workout.

  3. #3
    D00fy's Avatar
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    thx,bump for more routines

  4. #4
    feelnfit's Avatar
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    incline db press 5 sets reps-16,10-8 ,6,4
    pec dec 4sets 10reps heavy and strict
    evry other week i throw in decline dbells
    and some hammer stregnth wide grip both heavy , strict and low reps
    at leats 1.5 -2 min rest between sets
    i am going for mass!

  5. #5
    Kid Shred's Avatar
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    I never hit the same regimen twice for any bodypart but this was my last chest session:

    Incline Presses- 5 sets pyramid
    Decline Flies-3 sets hi-reps with exaggerated Range of motion
    Pec deck Iso each arm, slow controlled and concentrating on crossing over middle of the chest.-2 sets supersetted with the cable Crossovers on the bottom.

  6. #6
    Yung Wun is offline Member
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    4sets incline press (bar) reps 6-8
    3sets incline dumbbell 4-6
    3sets dips failure
    4sets flyes 8-10

  7. #7
    Commander_Bash's Avatar
    Commander_Bash is offline Junior Member
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    Inclinebarbell press 3 sets of 12
    Hammer strength 3 sets of 12
    Incline flyes 3 sets of 12
    High reps work for my chest even when im going for mass

  8. #8
    D00fy's Avatar
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    Brooklyn werd,wha part?

  9. #9
    Gmill13's Avatar
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    Not alot of you use flat pressing huh ?
    I like to do 3 sets 8-10 incline
    and 3 sets 8- 10 flat
    I think doing flat is just as important as incline.
    I barley ever do decline though
    for the rest its flat flyes, and cable x overs 3 sets each 10-12 reps

  10. #10
    ironmike7000's Avatar
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    Here's mine. 3-4 warmup sets first then
    Flat bench press 10-8-6-4
    Incl. dmbl. press 10-8-6
    Incl. dmbl. flys 10-8-6
    2-3 minute rest on flat bench and 1 to 1 1/2 minute rest on dmbl. press and flys.

  11. #11
    bex's Avatar
    bex
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    For mass all i do is......

    Flat bench press.............10/8/6/4
    Incline press....................same as

    If you are doing flys and dip they are all shaping movments not mass...JMO.....

  12. #12
    testprop's Avatar
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    Chest Workout (not on juice)
    4-6-8-10 bench press
    6-8-10 incline dbell press
    3 x 10 flyes

    on juice:
    4-6-8-10 bench press
    6-8-10-10 incline dbell press
    4 x 10 flyes

  13. #13
    D00fy's Avatar
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    thx

  14. #14
    Commander_Bash's Avatar
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    < Boro Park > Brooklyn.......Forthamilton and 42nd st......... your from brooklyn Doofy?

  15. #15
    D00fy's Avatar
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    sheepshead bay until may 4th than i go back to florida

  16. #16
    partyboynyc is offline Anabolic Member
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    check out the may 2002 issue of ironman

    gives you a good idea about determining your fiber type for growth.i had a class in college where we discussed this theory also.i'm too fucking lazy or i would go into detail describing it to you. growth is determined by fiber type.until you knwo your fiber type you won't get teh most out of your training.ok once again, i'm not going into it.i'm too lazy.maybe later if i'm bored i'll break it down

  17. #17
    D00fy's Avatar
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    i heard speculations about doing decline bench? that it can hurt your shoulder bad,but wont it be a good idea to get the low pec up more with mass?

  18. #18
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    static training........... 2 reps....... 1 set...........

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  19. #19
    D00fy's Avatar
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    i must read more on this static trainging

  20. #20
    Beernutz's Avatar
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    chest

    these are all good workouts...once again its what works for you, i ve had good results doing low volume for chest...cuz my body heals slowly


    2 warmup sets

    flat bench 3 sets of 6-8 to failure
    3 sets of incline db press or flyes

    i always alternate every week some weeks ill start with incline bench and vice versa

  21. #21
    Teufel Hunden is offline New Member
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    All different and good work outs.

    1-2 warm ups depends on what I start with

    Flat bench 4 sets 8/6/4/failure
    Incline 3 set 8

    then the following week I do Dumbells with the work out above and once a month do negatives to through a twist in it.

  22. #22
    skinnywuss is offline New Member
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    Chest is def my best bodypart so not sore if my workout helps but i can never move after. I recently cut out all flat and decline because i feel its purely an ego lift(prob one of the reasons it took so long to cut out But i do
    INCLINE
    2 warm ups of a plate
    then 3 working sets heavy as i can go as long as i get 5-6 reps
    Cable flys standing from the bottom
    2 sets
    cable flys standing from the top 2 sets

  23. #23
    Jack87's Avatar
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    Chest has been on of my better bodyparts, it wasn't always...

    Flat Barbell Bench Press 6 Sets / Reps 10,6,5,3,3,10
    Incline Dumbbell Bench Pressess 4 sets Reps 10,8,6,6
    Incline Dumbbell Flies 3 Sets / Reps 10-12
    Dumbbell Pullovers 2 Sets / Reps 10-12

    Every 3rd Chest Day switch up to this:

    Flat Bench Dumbbell Presses 6 Sets / Reps 12,8,6,5,5,12
    Incline Barbell Bench Press 4 Sets / Reps 10,8,8,6
    Pec Deck Flies 3 Sets / Reps 10-12
    Dumbbell Pullovers 2 Sets / Reps 10-12

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