Chest Workout

[gooner10]

As i can see alot of ppl are interested in finding out the perfect routine as so am i.....

However what is 'the perfect routine'?

i currently do my chest twice a week...

Workout:-
Flat Bench 8 reps - Flat Dumbell Press 8 reps - Cable Crossovers 8 reps (no rest in between) 4 sets

My aim is to build mass and to develop a definition but am sure how often and what i really should be doing, any help would be massively appreciated
Thank-you

[ranging1]

yea think your overtraining their for sure

theirs no perfect routine, everyone is different and resplonds differently

i think most people though will advise u only train chest once a week

a good chest routine could look like this

3 sets flat bench,
2 set decline bench press
2 sets incline dumbell press
2 sets flat dumbell press

every set is to failure, and rep ranges are between 5-8 reps

routines similar to this one work well for me

[gooner10]

ok dude thank-you for the advice!

i also have another prob if u av any idea, i have a left rib that sticks out slghtly more thn i like do u have any idea if bulking up that area would help cover it up?

Thanx once agen

[ranging1]

if you have low bodyfat, then most peoples ribs do tend to show

a rib is a bone not muscle so u cant really do much for it, its just genetics

if you were to gain bodyfat then the fat would most likely cover the rib up more, but then youd have more fat overall, which most people dont tend to like

dw about your rib, its just genetics, u cant really build muscle over your ribs

[DCI]

This is what I do for chest weekly:

Flat barbell benching: 12, 10, 8, 6 reps + two strip sets
Decline barbell benching: 12, 10, 8, 6 reps + teo strip sets

Then Flat dumbbell benching: same reps and strips above
Incline dumbbell benching: Same reps and strips above
* every second week I add in incline barbell pressing

Then pulley flies: same reps as above

Then dumbbell flies: same reps as above

And then just for reps: Light weight beching on the chest machine ie only 50-60kg

[gooner10]

is that all in one workout?

[Critical Mass]

jUST ROTATE between bench,incline and flyes each workout.

[DCI]

is that all in one workout?

Yep every week. Seems to work for me.

[peteroy01]

All are 4 sets and 6-12reps

Incline-bar or dumb
flat-bar or dumb
decline-bar or dumb
cables-whichever part of my chest that I feel is not up to par.

Alternate bar and dumbs ew as well as order

[Kibble]

I believe that my chest routine is decent. Gains come easily for me.

Basically I do everything in "Dropsets". My first set of reps (after my warmup) is my heaviest lift. Then the next set I drop about 20lbs and rep it out again. Then I may drop 10 lbs and rep again, and then do a burnout. Basically like this:

225 x 3 (WARMUP)
275 x 2 (WARMUP
335 x 6
315 x 6
295 x 8
225 x 12 (BURNOUT)

I would follow that with:

Incline Press
Decline Press
(I alternate those two presses with dumbells and barbells each week)
Cable Crossovers or Dumbell Flys
Dips (weighted)

Everything is 3 sets to failure. I do 6 sets for flatbench, because 2 sets are warmup, and the last set is a burnout. I do dropsets because I lift alone, and I do not want to add too much weight that I cannot lift.

[Machdiesel]

A while back I went on the IRON man HIT and will never train a body party once a week like most traditional workouts say to do(only when cutting). If you wanna get stronger and bigger look into the Iron Man HIT, or any workout that has you rotating an A/b workout like DC training(although DC is alil intense for most people, i think the iron man suits most people better). I think the percentage of people training the traditional way compared to this type of workout is completely upside down. Most people will see better gains with this type of workout, yet mostly everyone does the once a week method. i used to lift at a local YMCA and it was the same group of 20 guys in the weight room between 6-9 every night. People saw I was getting bigger and stronger really fast an asked me what I was doing. Pretty soon almost the entire gym was on the Iron man, the personal trainer got pissed at me cause 2 people dropped him and just folowed to iron man

[bigchapa]

Can you post it?

[dangerous dan]

Monday ill be trying..

Flat bench..4sets 8,8,6,6
Incline bench..3sets 8,8,6
DB fly's..3sets 6,6,6
Dips..2sets to failure 10,10

[Machdiesel]

Can you post it?

Below I will put a VERY shortended verion but the entire workout is inthe stick named VARIOUS TRAINING TECHNIQUES. It is about 3/4 of the way down called the Iron Man HIT. Its about 3 pages to read but is well worth it.

Basically it is a lifting cycle of 12 weeks of bulking and 4-6 weeks cutting then repeat. Heres the bulking stage

Workout A
Flat bench - 2 warmups then 3 worksets
Military press - 2 warmups 3 worksets
close grip bench- 2 warmups 3 worksets
(you can add shrugs here but I dont)
1 ab exercise 4 sets

Workout B
Lat pulldown 2 warmups 3 worksets
Some type of row 2 warmups 3 worksets
Standing long bar curls 2 warmups 3 worksets
Squats 2 warmups 3 worksets
Ham curls 2 warmups 3 worksets
(you can add calves here)
1 ab exercise

You rotate these workouts every mon-wed-fro so it would look like
Mon-A Wed-B Fri-A Mon-B Wed- A and so one and so on

After 3 weeks you switch to this split. It the same cycle of A B A B A B just different workouts

Workout A
Flat Bench - same
Military- Same
Lat pull down- same
Row- same
Abs- same

Workout B
Biceps-same
Triceps-same
Squats- same
Hams same

This is your "bulking" stage, after 2 cycles of this you switch to a more standard once a week routine with cardio everyday. this lasts for 4-6 weeks then you jump back into the bulking stage. It seems super simlpe and not enough work to stimulate each muscle, I thought the same thing but decided to give it a shot after I hit a plateau. Needless to say it is the best thing I have ever done. Just give it a shot for 6 weeks(half the bulk cycle) and I promise you will love it. Atleast everyone I have given it to so far has

[NjtheGreat]

hey man, ive seen alot of different workouts on this site...but i think this one might look like the best for me....i will start this tomorrow as i pretty much did workout B today already....and the 3 times a week thing is pretty cool to although i think id throw in a thurday misc workout...cables , hammers, shrugs, forearms etc

[wharton]

hey man, ive seen alot of different workouts on this site...but i think this one might look like the best for me....i will start this tomorrow as i pretty much did workout B today already....and the 3 times a week thing is pretty cool to although i think id throw in a thurday misc workout...cables , hammers, shrugs, forearms etc

My chest workout at the moment:

Warmup Flat bench: 25x60kg 3-4sets.
Incline Bar: 3sets of 8 reps 100kg, 150kg, last set is failure 180-200+kg
Incline Dumbells: 3sets of 8 reps 70kgx2, last set is failure 80kg
Machine flys: I max out the machine think its 225+kg I do as many as i can while keeping form for each set for 3 sets.

So around 9 sets not including the warm up. With the warmup I make sure the chest is very pumped and full of blood before i start the workout, sometimes i do a few goodmorning exercise or deadlift before i go heavy, depends how my lower back feels that day.

Theres more incline cause I'm concentrating on improving upper chest for the moment until I'm happy with it.

[bigchapa]

Thanks, Machdiesel i'll read up on it may try it my next 8 weeks or sooner.

[stevey_6t9]

if u can train chest twice a week then ur not training harder

[NjtheGreat]

yo machdeisel, that iron man hit felt great today, at first i was like i dont feel nothing, but as i got into the workout and afterwards i feel like my whole upper body got trained today..
im stickin with this and see how i come out..thanks hombre

[Mr. Carter]

I like to do four sets of Each

Incline Bench
Flat Bench
Dips
Flat Bench Fly's


I hate anything decline, feels wierd to me.