my chest workout! let me know what you guys think

[mckiney34]

chest superset bench press 4 sets adding weight
ncline oress 4 sets adding weight
superset dumbbell fly 3 sets adding weight
dips weighted 3 sets to failure

[boxingfan30]

Goals?

[baseline_9]

What's a 'chest seperset benchpress' and a 'superset dumbell fly'?

[mckiney34]

Sorry... Formatting got all messed up. It's superset: bench
Incline
Superset: dumbell fly
Weighted dips

[boxingfan30]

Sorry... Formatting got all messed up. It's superset: bench
Incline
Superset: dumbell fly
Weighted dips

I'm not a big fan of supersetting chest work, of course it again depends on your goals too. If lifting heavy, I take a full 3 minutes between sets to get the most out of the workout. I think that doing the flat bench, incline, flys and dips is a good workout though. I did that for a long time and my chest grew quite a bit in a pretty short time.

[mckiney34]

I should always rest 3 mins in between? What about the dips. I usually like to do a set to failure and rest for 45 sec to 1 min then do another. Just cause I'm pushing body weight only. Am I on the right track with that??

[boxingfan30]

I should always rest 3 mins in between? What about the dips. I usually like to do a set to failure and rest for 45 sec to 1 min then do another. Just cause I'm pushing body weight only. Am I on the right track with that??

Well any workout is up for debate, but that's the beautiful thing about changing your workouts around. If you are doing the other 3 exercises first and working to failure, i'm not sure how many body weight dips you are able to do by that time, but IMO, there is nothing wrong with doing some burnout sets. Here again, anything is up for debate.

I say 3 minutes because it's been shown that your ATP storages can fill up, so you can get the max out of your next set. Remember that the typical growth range is 8-12 reps. Much above 12-15 and muscular endurance comes into play. I would do the workout that you have listed a few times and then mix it up, I am a big believer in the German volume training method (google that if you haven't heard of it, it's a good workout IMO). If you want strength gains 5x5 is a tried and true method for many. No one can tell you that what you are doing is right or wrong, if you do the workout and you can really feel it, then you have worked the muscles and stimulated growth... I was always disappointed if I wasn't sore a day or so after my workouts, so that was my gauge.

[mckiney34]

Thanks man that helps a lot!

[baseline_9]

Ok so ur doing

incline bench press vs dumbell flys
Dips

????

I would stick to straight sets to complete failure.... 3-4 movements 2 working sets each to complete failure including forced reps and negatives, 60-120 seconds rest (keep it around 60 for most lifts, legs and back may need extra)

[wesh]

Depends on how your chest is developing. Me personally i have a weak upper chest. So i started a new routine a few weeks ago. 1. Incline dumbells 5 sets. First two are warmups. 2. Incline flies 4 sets. 3. Incline hammer strength 3 sets. 4. Pec deck flies 4 sets. Depending on how i feel ill also do cable flies. In just 3 weeks noticing some nice changes.

[mckiney34]

Did chest tonight an this was my workout

Bench press: (3 min rest) 315/10 295/8 295/8 295/6 reps.

Incline 185/15 195/12 225/8 225/8 reps

Dips (my machine sucks and Is all wobbly I built it and its in my back yard this isn't at a gym) 1min rest 25/23/18/15

Dumbell flys 50 lbs 15/15/15

[Doont-Hunter]

Does anyone do dumbbell pullovers? I like them quite a lot and they are apparently great for widening the chest and ribs.

[JohnnyTribal]

chest superset bench press 4 sets adding weight
ncline oress 4 sets adding weight
superset dumbbell fly 3 sets adding weight
dips weighted 3 sets to failure

Training to failure isn't necessarily the most effective way. There are clinical studies, I wish I had links to, proving that you hit you max muscle load 3-6 reps before failure depending on the weight rep ratio and your personal max load. As well as no further gains or cuts due to working to failure, just hurts real good bro.

[gearbox]

Weighted dips