Try this Chest workout! :)

[Animal1]

I love training chest!
This chest workout makes my chest pop!

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1. Hammer Incline Press (4 sets of 10-12 reps) - Pyramiding the weight up!
2. Incline Bench Flyes (4 sets of 10-12 reps) - Same.
3. Flat Bench DB Presses (4 sets 8-10 reps) - Make sure the DB touches your outer-pec!)
4. Cable Cross-overs (3 sets of 10-12 reps) - Make sure you are alternating each hand movement such that the first rep will have your left hands overlap your right hand so that you squeeze and contradict the muscle, then the second rep you will reverse it thus that the right hand overlaps your left hand)
5. DB Pull-overs (3 sets of 10-12 reps) - This should get a good stretch on your chest and build them great!
---

Notes *
1. Make sure you are performing Full Range of Motion ( THIS IS IMPORTANT )
2. Work slowly, and don't do fast-reps because it's all about contraction!
3. As you are coming to the motion where your muscles are tensed or in stress, keep it flexed for a good two-thousand second (not literally; being that you are saying ' 1 thousand, 2 thousand ' - for proper timing"

Please give me a feedback! I'm curious to know

If this does great to you! I'd be glad to post more tips! if I can help!

[JBarron]

hmm never heard of hammer incline row.

[Animal1]

Hammer-strength Incline Row




Sorry to not be specific!

hmm never heard of hammer incline row.

[D7M]

waaay too much volume for me.

But if it works for you, more power to you

[energizer bunny]

yeah way to much for me also.......and we dont have one of those machines in my gym or a cable machine.....if thats you in your avi mate then its working for you, so good stuf..

[Animal1]

How do you both train chest?

yeah way to much for me also.......and we dont have one of those machines in my gym or a cable machine.....if thats you in your avi mate then its working for you, so good stuf..

waaay too much volume for me.

But if it works for you, more power to you

[energizer bunny]

i change it up often......but at the min 3 exersices, push ups for 2 sets as many as pos.......press and flys......changing between, flat,incline and decline......normally 5 sets for press and 3 for flys...but again i change up often..

[JBarron]

we have no hammer incline row :-( lol

[Animal1]

No Worries!

we have no hammer incline row :-( lol

[Animal1]

That's good. I'm guessing you're just bulking/off-season?

Yeah my friend works his chest like this -->

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Warm up with Push-ups 2 sets for failure

Stretch rotator cuffs ***

Incline Bench or DB Presses - 4 sets of 8-10

Flat Bench DB Press or Flat Bench Smith-Machine - 4 sets of 8-10

Incline or Cable-Crossovers - 3 sets of 10-12
(FST-7)* Machine Chest Press or Pull-overs 7 sets of 12-15 reps with minimal rest

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i change it up often......but at the min 3 exersices, push ups for 2 sets as many as pos.......press and flys......changing between, flat,incline and decline......normally 5 sets for press and 3 for flys...but again i change up often..

[energizer bunny]

That's good. I'm guessing you're just bulking/off-season?

Yeah my friend works his chest like this -->

---

Warm up with Push-ups 2 sets for failure

Stretch rotator cuffs ***

Incline Bench or DB Presses - 4 sets of 8-10

Flat Bench DB Press or Flat Bench Smith-Machine - 4 sets of 8-10

Incline or Cable-Crossovers - 3 sets of 10-12
(FST-7)* Machine Chest Press or Pull-overs 7 sets of 12-15 reps with minimal rest

---

no mate......never bulked in my life.....im always cutting lol....im no bodybuilder, i just love training, trying to look good..but also try and get super fit, i do alot of running, boxing,cycling etc

[D7M]

how do you both train chest?

hit.

[Animal1]

Ah! that's good! hehe.

Everyone has their own thing!

no mate......never bulked in my life.....im always cutting lol....im no bodybuilder, i just love training, trying to look good..but also try and get super fit, i do alot of running, boxing,cycling etc

[bigjoe30]

Hammer-strength Incline Row




Sorry to not be specific!

isnt that a hammer incline press? row would be for back. that routine looke pretty good to me.

[awesome1]

I hate using machines. The only type of machine I will use is cables for row or lats. Everything else is dumbell or barbell basically.

[terraj]

Hammer-strength Incline Row




Sorry to not be specific!

I used one of these at a Golds gym the other day, it was good after bench...gets a good squeeze. They have a decline hammer as well, you strap yourself in with a seat belt....also a good machine.

[lovbyts]

Ive used those (hammer bench) but I dont feel like I get enough full range of motion. It does not come down far enough for me and the back is not adjustable and we dont have any spacers. I feel like Im only pushing maybe 10 in and it just feels wrong.

[green22]

Its not a incline row dude.lol rows for back. presses for chest. But if I need any advise Ill look you up.......

[6ft5]

isnt that a hammer incline press? row would be for back. that routine looke pretty good to me.

Incline chest presses. My gym has all the hammer streigt mach and free. I love that place. The mach are great for puttin muscles on ware you wantem. Its really not like usen a mach, the range of motion is just controlled. I like em a lot expecialy for liften real heavy they can handle it even a chest press mach can handle I think 10 plates.

[Damienm05]

I think the OP's routine looks strong. I'm not against high volume for chest. My chest blew up after starting the routine below:

3 sets flat DB bench press
3 sets incline DB bench press
2 sets chest dips
3 sets incline DB flies

Every other week, I do decline BB press instead of dips.

["DIRTY D" SANCHEZ]

I like the lifts, but thats 172 reps minimum man... I myself stick between 4-8 reps on pretty much every lift except small muscles like bi's and tri's and traps. Other than that i like all the lifts except cable crossovers.... I don't know why but i feel like they do the same thing as flat db fly's.....?maybe i used wrong form, ill be doing chest today so ill see about those cables. Some of those hammer strength incline "press" machines have ajustable backs and u can get f.r.o.m.... I love them after i've done bb and db bench and incline. It takes the place of close grip too.

I would just do many many less reps

"dirty d"

[Animal1]

Edited!

Its not a incline row dude.lol rows for back. presses for chest. But if I need any advise Ill look you up.......