Everyone List your Chest routine for Mass

[D00fy]

Everyone List your Chest routine for Mass?

need to get some idea's here

[shonuff]

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.

[D00fy]

thx,bump for more routines

[feelnfit]

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!

[Kid Shred]

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.

[Yung Wun]

4sets incline press (bar) reps 6-8
3sets incline dumbbell 4-6
3sets dips failure
4sets flyes 8-10

[Commander_Bash]

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

[D00fy]

Brooklyn werd,wha part?

[Gmill13]

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

[ironmike7000]

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.

[bex]

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.....

[testprop]

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

[D00fy]

thx

[Commander_Bash]

< Boro Park > Brooklyn.......Forthamilton and 42nd st......... your from brooklyn Doofy?

[D00fy]

sheepshead bay until may 4th than i go back to florida

[partyboynyc]

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

[D00fy]

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?

[spywizard]

static training........... 2 reps....... 1 set...........

max load........ 7 days to recover............. or longer...

400mg protein........ good luck.....it's tough.....

[D00fy]

i must read more on this static trainging

[Beernutz]

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

[Teufel Hunden]

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.

[skinnywuss]

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

[Jack87]

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