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Thread: chest workouts

  1. #1
    liztic is offline Junior Member
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    chest workouts

    what does everyone do for chest days? what workouts are involved?

  2. #2
    kc's Avatar
    kc
    kc is offline Female Member
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    i do flat db press, flat fly, incline db press, dips and pushups(feet 12" off floor)....right now anyway

  3. #3
    Yung Wun is offline Member
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    Incline DB
    Decline BB
    Dips
    Incline Flyes

  4. #4
    Short_Guy's Avatar
    Short_Guy is offline Junior Member
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    Weighted Dips
    Weighted Push Ups
    Incline Fly
    Pullovers

    15, 10, 8, 6, 6 to failure on every set w/ drop sets on the 3-5 sets (also to failure).

  5. #5
    TheGame826's Avatar
    TheGame826 is offline Registered User
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    8, 6, 4, 2, 1,1 for bench
    8, 6, 4 on inlcine
    close grip on decline 3x 10
    weighted dips
    tricep push downs
    dumbbell pull overs

  6. #6
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    flat bench 8,8,6,4
    incline bench 10,10,8,8
    decline bench 10,10,8,8
    cable crossovers 10,10,10,10

    week "b"
    dumbell flat bench 8,8,6,4
    incline dumbell press 10,10,8,8
    decline dumbell press 10,10,8,8
    cable crossover 10,10,10,10

  7. #7
    solidj55 is offline Member
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    I dont have a chest day per say. I lift 1-2 days per week, usually 1. My one day workout looks like this.

    Leg Press- 2x8-10(failure on last set)
    Pullups-2xfailure
    Dumbell Incline or Flat Press- 2x6-8(failure on last set)
    Dips or Military Press-2x10-12(failure on last set)
    Decline Situps-3x20+
    Hyperextensions-3x12+(weighted)

  8. #8
    superjew's Avatar
    superjew is offline Associate Member
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    I stick with a certain workout for a month, and every week try to out do what I did the week before. Then I'll change the reps, exercises,etc...
    Currently: Flat bench 4 sets 12,10,8,6
    Incline bench 4 sets 5
    Pec deck 4 sets 10,8,6,4

  9. #9
    needtbbig's Avatar
    needtbbig is offline Junior Member
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    bench press 3 +8
    incline press 3+8
    decline cable flys 3+ 8-10
    pec deck 4+10

  10. #10
    flex321's Avatar
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    Needttbig your pecs are solid.

  11. #11
    SilverSiR's Avatar
    SilverSiR is offline Junior Member
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    Weighted Dips - 3 sets
    Incline DB - 3 sets
    Flat Semi Flys DB - 3 sets
    Cable X-overs - 2 sets

  12. #12
    Brian1200 is offline Junior Member
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    Wow all you guys must be on the juice, personally I think that is way to much volume for chest it looks like a pro bodybuilder routine, I keep it short and sweet, Warm up with three sets bench press, then 3 working sets, and I do mean working, every set is done to faliure, 3x 10-8-6. Incline barbell or dumbell press 2x10. Dips w/ weight 15-10- last set I do 8 reps w/ weight to faliure, take off the weight and crank out as many more as possible, I am done with chest move on to the next bodypart, this is a great mass building routine.

  13. #13
    Warrior's Avatar
    Warrior is offline AR-Hall of Famer
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    Right now ima doing mostly these movements: Flat Bench Press, Incline dumbell Press (switch up with Hammer Inlcline Press every so often...), Incline Dumbell Flyes, Decline Cable Flyes (switch up with Hammer Decline Press every so often...), ...

    Reps, sets, tempo all changes depending on the day...

  14. #14
    Bobbo is offline Junior Member
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    Hey there,

    I workout 3 days per week;

    Incline DB
    Flat DB
    Decline DB
    Incline Flyes DB
    Cable Cross Overs
    Dumbbell Pull Overs
    Dips

    All are 3 sets 8 reps.

    I've been gaining mass and am never tired or in pain but looking at others could I be over doing it?

    Bobbo

  15. #15
    durbin22's Avatar
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    Flat db's
    incline bb
    dips
    underhand cables

  16. #16
    Maximus_Pecs's Avatar
    Maximus_Pecs is offline Associate Member
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    -Flat DB press 3 sets
    -Incline DB Press 3 Sets
    -Incline Smith Machine Press(Really fries the upper pecs without recruiting the smaller stabalizer muscles that were used during the
    incline DB presses.
    -Cable Crossovers
    -Pec flies
    -DB pull overs
    -dips

    I know this looks like a lot but I can normally complete the workout in 1hr 30min no problem. typically I go for 3 sets 8-10 reps on all exercises.

  17. #17
    temperoath is offline Junior Member
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    Warmup 1st

    Incline Bar 3X6 heavy
    Flat Dums 3X6 heavy
    Weighted Dips 2X8 heavy

    Switch every 2 weeks:

    Flat Bar Bench 3X6 heavy
    Incline Dums 3X6 heavy
    Decline Bar 2X6 heavy

    Doing Different combos of excersises keep my muscles shocked!

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