Chest Routine

[jg42058p]

Here is my chest routine that I am using for strength (power lifting)
Please tell me if anything should be changed

Flat bench bar press 6 sets @3-5 reps
Incline dumbbell press 4 sets @ 3-5 reps
Decline dumbbell press 4 sets @ 3-5 reps
Incline flies 1 set @ 6-10 reps
Decline flies 1 set @ 6-10 reps
Flat bench flies 1 set @ 6-10 reps

Total number of sets - 17

Should I change anything?


I was thinking of an alternate routine such as this:

Flat bench barbell press 4 sets @3-5 reps
Incline dumbbell press 5 sets @ 3-5 reps
Decline dumbbell press 5 sets @ 3-5 reps
Flies - flat bench flies, 3 sets @ 6-10 reps

[Voland]

If your sole goal is strenght i guess you could skip the flies and focus on the presses.

[Doc.Sust]

read the stickied programs i have for presses. you have to change a lot

the key to a good press is exercise choice, flys decline and incline are a waste

board presses, rack lockouts and close grips are what you need and a lot of tricep and back work

[jg42058p]

read the stickied programs i have for presses. you have to change a lot

the key to a good press is exercise choice, flys decline and incline are a waste

board presses, rack lockouts and close grips are what you need and a lot of tricep and back work

which stickies, aside from the chest one?

I do my triceps and back on a different day

[Doc.Sust]

which stickies, aside from the chest one?

I do my triceps and back on a different day

just the press routines.

it is fine to do the tri and back on separate days. i do somewhat as well

here is a slight template of what i do

tues

bench press shirted 3- 5 sets of 2-3 reps

board presses 2-3 sets of 5 reps

close grip one set of 6-8

face pulls for rear delts, lat pull dons and row 2 - 3 sets of 10 -15 reps


friday

medium grip press with bands or chains, 2 top sets of 3 reps with increasing weight

rack lockouts medium grip, 2- 3sets of 5 reps

tri ext or dbell skull crushers 3 sets of 10 - 15 reps

rotator cuff/front/lat delt work, i pick 2- 3 exercises 2- 3 sets of 10 - 15 reps