help with chest routine

**RaidersFan** · 04-09-2007, 10:57 PM

I think i might be over training with my current chest routine i do

decline bench 4 sets between 8-4 reps
incline bench 4 sets 8-5 reps
weighted dips 3 sets 10-6 reps
machine flyes 3 sets 12-8 reps these are supersetted with close grip push ups and those are till failure

i have a hard time choosing which exercises to kepp becasue i want to develope my bottom chest but i dont want my incline to lack. Does anybody have a better chest program.

**nyjetsfan86** · 04-09-2007, 10:59 PM

what are your goals? how many times a week are you training your chest? what weight are you doing?

p.s. raiders suck

**RaidersFan** · 04-09-2007, 11:36 PM

my goals are to build lean mass i train my chest once a week i do chest biceps, i go pretty heavy for inlcine and decline bench and for the other movement i go more light and do then more controlled them expolsive.

**nyjetsfan86** · 04-09-2007, 11:39 PM

looks like a pretty solid workout id just stick to 3 sets instead of 4

**ChiTownTommy** · 04-10-2007, 01:19 PM

i would replace your decline with flat bench

**kfrost06** · 04-10-2007, 02:20 PM

Originally Posted by ChiTownTommy

i would replace your decline with flat bench

^^^absolutely! I don't understand why people do decline to begin with. The dips will develop your lower chest. You need the flat bench to put on the size. Make sure you have proper form your butt should not come off the bench until you rack the weight. The wider you put your hands on the bar the more chesy you use, the closer you put them the more triceps you use. I would also do 1-2 sets to warm up the chest at 12-15 reps on the bench then go with the higher weight/lower reps like you have in your current routine. Are you getting any forced reps in? Where you need someone to spot you. GL

**nyjetsfan86** · 04-10-2007, 02:38 PM

wow didnt even see that def replace decline with incline

**ChiTownTommy** · 04-10-2007, 06:11 PM

Originally Posted by kfrost06

^^^absolutely! I don't understand why people do decline to begin with. The dips will develop your lower chest. You need the flat bench to put on the size. Make sure you have proper form your butt should not come off the bench until you rack the weight. The wider you put your hands on the bar the more chesy you use, the closer you put them the more triceps you use. I would also do 1-2 sets to warm up the chest at 12-15 reps on the bench then go with the higher weight/lower reps like you have in your current routine. Are you getting any forced reps in? Where you need someone to spot you. GL

couldn't have been said any better