new chest workout

[dane26]

i just searched the old posts to try to find a new chest workout but didn't find anything. didn't we have a thread with chest workouts? anyway, looking for some new exercises. what do you guys do. i usually do

incline barbell press 3x 8-10
flat dumbell or barbell 3x 8-10
hammer strength incline press 3x 8-10
low inlcline dumbell flye 3x 8-10
cable flyes 3x 8-10

[Pete235]

Dane...looks very similar to mine.

Incline dumbell press 4 sets 6-8 reps
Hammer strength bench press 4 sets 6-8 reps
Hammer strength decline 4 sets 6-8 reps
Low incline dumbell flies 3 sets 6-8 reps

[primodonna]

Just do a bunch of push-ups. You'll be fine

[Pete235]

Originally posted by primodonna
Just do a bunch of push-ups. You'll be fine

Push ups alone won't cut it. You have to do a cycle of "Cybergenics" in order for magic to happen. Sorry Dane we're getting off topic again.

[primodonna]

My fault. Mine's pretty much the same as well.

DB incline presses
DB flat bench (can't do any bb presses b/c i have a fuq'd up shoulder)
Incline DB flye
Cable flyes
HS decline every other week

All 3 x 6-8 with the occasional drop-set thrown in there

While we're on the subject, is it fly or flye...flyes or flies?

[elkins31]

Dane,

I go:

4 sets Smith machine Incline all 10-12x
4 sets Smith machine Flat all 10-12X
4 Sets Reg bench All 10-12x
4 cables also 10-12x.

Every other week i sub in some decline.

This is a bitch but it works. THe high reps make you work for it and the simth machine gives you perfect form. Also rotate wide grip one week and the next go close grip to work inner and outer pecks.

[dane26]

all great ideas. i'll try some of those out. thanks for responses

[Full Intensity]

How bout decline bench?

I do:
Flat barbell/dumbell press 3 X 8-10
Incline dumbell
Flat dumbell flys
Decline press
Dumbell flys on the machine
and a final set of flat bench till i cannot even get the bar an inch off my chest.

[Billy Boy]

I do

Flat Bench
Incline BB Bench
Incline (Reduced Angle) DB Bench
Incline Flyes
Decline DB

I alternate between Flyes and pullovers

[dumbells101]

Why do you guys do so many sets? Is eveyone juicin here. Am I the ony natural one left? If I did that much chest I'd need a week to recover. I feel like a sissy, when all I'm doing is flat bench, incline dumbell bench and flyes. total 10 sets. And my alternate chest is flat dumbell bench, incline smith bench, and incline flyes.

[dane26]

i've heard that decline bench was a worthless exercise. i heard the best way to hit the bottom of your chest is with dips. anybody else heard this?

[dumbells101]

I don't do declines most say it's just an ego exercise. If you are going to do dips for your chest keep your chin down and keep your legs back. Also add weight if you can.

[Pete235]

Originally posted by dumbells101
Why do you guys do so many sets? Is eveyone juicin here. Am I the ony natural one left?

I guess you'll have to join the club DB J/K bro...I have all the respect in the world for you...keepin it real is cool. I trained naturally for 15+ years and only did my first cycle this year...and I'm lovin it!!

Pete

[JRMY2711]

Hey db im with you on the dips i do dips right after flat bench weighted down with one or two plate my bud jeff man he reps like 3 or 4 plates needless to say that fuqer dont look like he can bench 315 cause he only weighs like 165-170 massive bastard
well enough yappin this is my chest routine


flat bench 2 warm up sets of 15 3 sets of 3-8x
incline db 4 sets of 3-8x
peckdeck flyes 3 sets of 10-15x
cables 3 sets of 15x

then i will do a lite shoulder since i have already hit them a little any way.

[dumbells101]

Yeah I hear ya Pete...easy to respect the little guys cause were no threat! lol And at 37 the club may not let me in!

[Billy Boy]

You guys think decline bench is worthless tut tut

Decline stimulates and works more muscle than anyother chest excercise and should be done at least every couple of workouts.I,ll find the study up about it and why it uses more muscle.

DB are you gonna join I here there,s a special offer on membership at the moment LOL nothing wrong with being natural

[dane26]

i thought incline stimulated the most muscle groups?

[dumbells101]

So Billy you think I could get into this club huh. What's the password, and do I have to bring my own pin?

[Sicilian30]

Well guys, I can't say that decline press is a bad exercise, I for one have a hard problem with my lower chest, I done dips for years, and didn't notice any difference till I started doing heavy decline press. Maybe it is psychological, but it seemed to work for me. I on the other hand have been told by many many professionals and doctors for that matter that Flat Bench is very bad and increases your risk of tearing a pec muscle than any other exercise. I had a good friend who tore a pec muscle and his doctor and PT told him thta Flat barbell bench is the worse thing you can do. Dumbell, incline, decline (for this matter of discussion) are far more better and safer than a flat barbell bench. I don't do flat bench that oftern maybe once a month I focus my chest workout on Flys, incline, decline and dips. Prome press and other chest exercises. has anyone else heard of this? Like I said I have been told this by many professionals.. boy I bet I get flammed for sayin this.. hheeee let's see.

[Tobey]

Ok here is my chest routine. I do this twice a week

Flat= 5 sets @ 8 to 10 reps each
Incline= 5 sets @ 8 to 10 reps each
Cable rows= 5 sets @ 8 to 10 reps each\
Peck Deck= 5 sets @ 10 reps each

A long time ago I got Arnold Schzweggers(spell??) book The Encylopedia of Modern Bodybuilding. It list alot of sets with as heavy weight as possible. I have lifeted this way for years, and oh yeah Dunbellss101, I'm all natural to!

Tobey
PS. It is nice though to be accused from time to time of being on steriods!

[Lush]

Originally posted by dane26
i've heard that decline bench was a worthless exercise. i heard the best way to hit the bottom of your chest is with dips. anybody else heard this?

Dane- I'm a big fan of the weighted dips. I've found they're really building the bottom of my pecs- and helping that nice rounded look.

I used to do decline bench for that- but decline's don't feel like a real intense work out.

weighted dips are a whole different story though... they're now my favorite chest exercise.
but that might be 'cuz I'm not a really big guy- lots of people bench way more than I do at my gym-but I'm still the king of weghted dips @2plates and a 25.

Arnie liked the weighted dips too- so they gotta be good

[Sicilian30]

daum Lush, two 25 pounders? DAummmmm okay I just had a new motivation to do more weights on my dips.

[metzger66]

Originally posted by Sicilian30
daum Lush, two 25 pounders? DAummmmm okay I just had a new motivation to do more weights on my dips.

I think he meant 2 plates(45) and a 25. WOW!

metz

[Sicilian30]

Well I do one 35 and when I am feeling cocky I do a 45 usually for one set of 10. But man a 45 and a 25 shiitttttttttttttttttttttttttttttttttt...

[Grant]

ok, am i doing something wrong??? i only do 6 reps on my chest exercises. Am i limiting my growth?

[wrj]

For the best workouts, follow Arnold's advice and preexhaust the major groups before hitting the whole compound movement. Like leg extensions and curls before squats, and flys before any pressing. I guarantee it works. But hey thats just what Arnold suggests.....who's he anyhow