Order of chest excercises...

**Tattoo70** · 12-09-2005, 04:02 PM

I use weighted dips, pullovers, flys and of course bench presses in my chest routine. My question is in what order would YOU put these in your workout. Would you do bench first or dips or what? If I do bench first then I find that I'm too spent to get many dips and if I do dips first I feel as if my bench is as good as it could be. What do ya-all think? Thanks.....Tattoo

**Tattoo70** · 12-09-2005, 04:05 PM

Originally Posted by Tattoo70

If I do bench first then I find that I'm too spent to get many dips and if I do dips first I feel as if my bench is as good as it could be. What do ya-all think? Thanks.....Tattoo

I meant to say that if I do dips first then I feel like my bench ISN'T as good as it could be

**Papi93** · 12-09-2005, 06:20 PM

Originally Posted by Tattoo70

I use weighted dips, pullovers, flys and of course bench presses in my chest routine. My question is in what order would YOU put these in your workout. Would you do bench first or dips or what? If I do bench first then I find that I'm too spent to get many dips and if I do dips first I feel as if my bench is as good as it could be. What do ya-all think? Thanks.....Tattoo

I would go with this for your current program:
Bench Press
Weighted Dips
Pullovers
Flyes

If it was me, this is what I would do:
Bench Press
Incline DB Press
Weighted Chest Dips Or Pullovers
Incline DB Flyes

**mamias20918756** · 12-09-2005, 06:22 PM

Originally Posted by Papi93

If it was me, this is what I would do:
Bench Press
Incline DB Press
Weighted Chest Dips Or Pullovers
Incline DB Flyes

I have the same routine

**Jakspro** · 12-09-2005, 06:45 PM

Incline Bench
Bench
Incline DB Flys
4 sets of Dips till failure... Never got into Weighted dips... How much improvement do you guys see going with weights?

As i really need to improve my Upper chest to balance everything out

**Papi93** · 12-09-2005, 06:54 PM

Originally Posted by Jakspro

Incline Bench
Bench
Incline DB Flys
4 sets of Dips till failure... Never got into Weighted dips... How much improvement do you guys see going with weights?

As i really need to improve my Upper chest to balance everything out

I use weight on the dip belt so it will keep my reps in the desired range. My brother has some bad ass tris from very heavy dips. Not everyone's shoulders or elbows can tolerate this exercise though.

**Panzerfaust** · 12-09-2005, 09:24 PM

I am wanting to change mine starting tonight...chest is my weakest lift and my lower chest is non existent so to combat that i am gonna try this tonight..

Decline
Bench
Incline
Standing Cable Work (don't know all the fancy names)
Flat DB Flys
Dips (might have to take something out such as cables or most likely shorten them to 2 sets and go straight to Dips and then go to DB Flys?)

This is the only workout day i would like to have a partner there to help puch me trhough to that last rep...usually i am the only one in the gym at 1:30am so in a way i don't feel like i push myself as hard as i should...to help with that i recently started benching and when i started to struggle i would have some weight on the smith machine setup and would jump up and go over to it and keep going just to push myself...but i am not about to domy whole chect routing on the smith...

I attribute alot of my "weakness" in my chest work outs from previous machine use...at least thats what i can figure?

**Papi93** · 12-09-2005, 09:36 PM

[QUOTE=muriloninja]I am wanting to change mine starting tonight...chest is my weakest lift and my lower chest is non existent so to combat that i am gonna try this tonight..

Decline
Bench
Incline
Standing Cable Work (don't know all the fancy names)
Flat DB Flys
Dips (might have to take something out such as cables or most likely shorten them to 2 sets and go straight to Dips and then go to DB Flys?)

I would design your program like this and then maybe add exercises if you recover adequately from your last workout:
Decline Bench Presses or Chest Dips
DB Bench Presses
Incline Presses
Decline DB Flyes or Standing Cable Crossovers

**JNel04** · 12-09-2005, 09:56 PM

i noticed most of u guys had weighted dips before flys. i never really thought of that but i guess i could give it a try. i just figured by doin the dips last it would finish off my chest and tri's. my workout usually looks like this...

flat bench
incline bench
flys or cable crossovers
weighted dips

of course i switch it up w/ the BB and DB bench and etc...

**timtim** · 12-09-2005, 09:59 PM

try switching exercises and order of exercise every workout. keeps the muscle guessing. make sure to change rep ranges every 3 weeks, your body adapts quickest to rep ranges.

**Panzerfaust** · 12-10-2005, 04:40 AM

I did this tonight with some success:

Decline
Flat Bench
Incline
Cable Crossovers
Dips (started going down hill here)
incline flys for 2 sets
flat bench flys

I will work with it a bit, my shoulder workout was still aching and i believe this caused some problems...

**Haro3** · 12-10-2005, 02:42 PM

i'm curious how do you do "chest" dips? I mean sometimes i feel it in my chest othertimes my tris how do you specifically hit your chest because i hear this is a great movement to get some growth when u plateau?????

**Papi93** · 12-10-2005, 04:14 PM

Originally Posted by Haro3

i'm curious how do you do "chest" dips? I mean sometimes i feel it in my chest othertimes my tris how do you specifically hit your chest because i hear this is a great movement to get some growth when u plateau?????

For chest dips, have a forward lean with your trunk. You can let your elbows drift from your torso. For tricep dips, try to maintain as vertical a torso as possible. Try to keep your elbows from drifting too far away from your trunk.

**Haro3** · 12-10-2005, 05:47 PM

thx man

**daytrader** · 12-10-2005, 06:37 PM

I dont mess with dips anymore.... couldnt lift for 2 months cuz i sprained my rotator doing these.... im sure if i didnt go down as far i coulddo them but i figure why event ry theres enough chest excersies out ther