chest is lacking ...... good routines for aputting on size and weight to bench press

[sfour_tay]

my chest has always lacked.

i really want to bring it up to par this winter.

i normally do
inclined dumbell press 1 warm up 3 sets of 10-12
inclined bench on smith 3 sets 10-12
cable flys 3 sets 10-12
machine flys 3 sets 10-12
inclined fly 3 sets to failure


any ideas on how to tweak my chest routine ??
im going to start adoing chest twice a week. should the routines be the same or should i do a different one on monday than thursday ??

[TRT2010]

where si your flat bench?

[sfour_tay]

honistly i dont really do flat bench that often. my flat bench is really weak and i guess i just stay away from it.

not ideal i know so im going to start working it in. i really want to add more weight to it. as of right now i can do alot more weight on incline bench than flat.

when in the work out would you suggest doing flat bench and whats the best way to add weight to my bench

[Dont wanna be old]

To increase size any part of body I would go in the 6 to 8 rage now. ( considering you do 10-12 )

Your also over training . Too many exercises .

To increase bench you need to strengthen tri's .

The basic compound movements increase strength and other exercise are more for definition .

Just do
Flat bench ( Dumbbell or Barbell )
Incline (same as above )
Dips ( work up to weighted , shoulder width )

1 warm up and then 3 sets , that's it

If insistent on doing 1 more set then add fly's of some sorts .


Do have a day to do arms ?

[MACHINE5150]

DO THIS FOR CHEST:
4x8-12Reps Bench
3x8-12 Incline DB Bench
3x8-12 DB Bench
3x8-12 Cable Flyes

do it in that order.. if on the last set you are able to do 12 reps then increase the weight..

This is what i have always done.. you can see my chest in my Avi.. nuff said

[UberSteroids]

honistly i dont really do flat bench that often. my flat bench is really weak and i guess i just stay away from it.

not ideal i know so im going to start working it in. i really want to add more weight to it. as of right now i can do alot more weight on incline bench than flat.

when in the work out would you suggest doing flat bench and whats the best way to add weight to my bench

Well, so it is quite obvious that the flat bench is your weak point and you are even aware of that. This is exactly why you will focus on that more.

The best advice I can give you is to start doing your flat bench press with a lower weight. Make sure to learn and get used to doing it in the strict form, moving the bar with a controlled movement. Don't worry about adding the weight just yet. As soon as you will get used to controlling the weight in a proper stict form, then you will start adding more weight to it.

Do a flat barbell bench press:
2 warm up sets and one working set till failure

Incling dumbbell bench:
2 working sets, 2nd set with heavier weight and to failure

By the failure I mean the weight that is heavy enough to fail at 6-8 reps.

This can be your Chest workout A.

For the Chest workout B you can pick the other two / three exercises.

Don't do all of them in one workout, split them up and alternate.

Good luck.

[sfour_tay]

Thanks bros. Alot of good stuff and I'll be sure to use all of it.

[sfour_tay]

I have a really weak upper inner chest( the cereal bowl as my buddies call it lol)
That's why I do so much inclined stuff. Any other suggestions

Also I have heard barbell for size and dumbbells for cutting. Any truth in that ??

[UberSteroids]

Also I have heard barbell for size and dumbbells for cutting. Any truth in that ??

None! It is all about the strict form, full range of motion and heavy weight to failure on the last set.

Cardio workout is for cutting.

[sfour_tay]

very nice !!!!

[UMFan]

One thing I've found helpful is to add on inclined push ups at the end of my reps. For example, I'll start off on flat bench and do 4 sets (i do enough weight that i fail from 8-10 reps), then I move on to Incline Bench. I do 4 sets to failure, but after set 2-4 I'll immediately jump down and put my legs up on a flat bench and do pushups till failure. I really believe this has helped me grow quite a bit; it's VERY intense and by the last set i can only do a few pushups I will then move on to DB Bench and Cable Flyes. Other "add ons" I like are, after I'm completely done with my workout, I'll find a bench press machine (the kind where you sit and push out horizontally) and I'll superset till failure (i.e., I'll start with XXlbs and go till failure, then immediately drop by YYlbs and go till failure and continue dropping and repping till the weight is gone or i'm gassed). Another thing to keep in mind is doing "negatives" when you're pressing (i.e., bringing the weights down slowly rather than "dropping" them before pushing back up). Finally, remember to alter workouts; doing the same 'ole chest workout forever won't allow the muscles to grow, muscles love variety!

[GoNoles99]

Control the weight and focus on your chest during the lift. Don't think about moving the bar, think about contracting your chest.

My current chest routine is

3 sets flat bench (alternate BB and DB each week)
3 sets incline bench (alternate BB and DB each week)
3 sets dips
2 sets decline bench or 2 sets flies