Hows this for a good overall chest routine

**transform** · 05-11-2005, 03:28 PM

Flat/Decline Bench for sternal
Incline Bench/Inc Flys for upper pecs
Dips/Standing Flys on cablecross for pectoral minor
somethin for serratus anterior

**El Jugo Buen0** · 05-15-2005, 09:05 PM

There's no point in doing decline...according to many, regular flat bench hits the chest overall more and doing decline does not isolate the lower part. However I'm sure theres a bunch of people that would disagree. Stick to dumbbell Flyes, Flat Dumbbell Bench, and Dumbbell Incline

**BOUNCER** · 08-13-2005, 06:40 AM

I view decline benching as a 'weak mans dips'!. They hit your chest more or less the same but I feel the dips hits your over all upper body much harder and make you far, far stronger. If you have a V shaped dip bar in your gym go out the widest and really murder your upper body. I see your in Ireland, if your in TotalFitness they all have V shaped dip bars.

**freakintraining** · 08-13-2005, 12:01 PM

i go incline barbell then incline dumbell....then the same for flat...burnout with the hammer strenght machine, then incline flys with dumbells and then dips....past 3 months ive seen remarkable cahnages

**juicy_brucy** · 08-13-2005, 12:03 PM

Whenever I get a routiene, I change it up every 3 months or so.
That is what is giving me results (finally)

**juicy_brucy** · 08-13-2005, 12:04 PM

Originally Posted by freakintraining

i go incline barbell then incline dumbell....then the same for flat...burnout with the hammer strenght machine, then incline flys with dumbells and then dips....past 3 months ive seen remarkable cahnages

Maybe this will be my next.

**juicy_brucy** · 08-13-2005, 12:07 PM

Right now I am doing
1)bench presss
2) super decline bench
4)hammer strength machine (heavy as I can go for 3-6 sets)
5) pull overs
6) cable cross overs
7)flat bench flys

Pull over are underrated.

**Girlyman** · 08-13-2005, 03:51 PM

whats the hammer strength machine? I'm looking for some new chest excerises

**transform** · 08-13-2005, 04:17 PM

Im goin with this for my chest atm;

Flat barbell bench
Incline barbell bench
DB flys
Dips

BOUNCER, I train at Westpoint. Theyve got one of those V-bar dip bars, so ill go as wide as i can next time

**GREENMACHINE** · 08-13-2005, 06:50 PM

Originally Posted by BOUNCER

I view decline benching as a 'weak mans dips'!. They hit your chest more or less the same but I feel the dips hits your over all upper body much harder and make you far, far stronger. If you have a V shaped dip bar in your gym go out the widest and really murder your upper body. I see your in Ireland, if your in TotalFitness they all have V shaped dip bars.

I take it you train in total fitness a guy I know trains at I one out blanch direction sometime and also the one in town.

**freakintraining** · 08-13-2005, 07:19 PM

hammer strength is the brand but it is a machine that you add free weights too and it really isolates your whole chest you get a great squeeze.....you sit up straight and the handles are inbetween your chest and waist and fully extended arms you get the pressing motion...and its nice becasue the handles and weight are seperate yso you cant cheat one side or the other

**decadbal** · 08-14-2005, 10:02 PM

i think u guys are doing to much... not all of u.. most.. i do 3 things.... incline, bench and then dips, or flyes, i flip flop them week to week.. i use DBs and only do barbell about once every 2 months..