post your chest routine

[lil-SLIM]

im tryin to dial in my chest routine and was hoping we could get some fellas to post there routine

one member suggested to me recently one 4 sets of low reps compound and one burnout iso per week-which seemed a lil light to me

...post your routine and maybe why you think it works best for building pecs

[jojo2002]

Incline dumbell press 3-4 sets... 6-8 reps
Bench dumbell press 3 sets 6-8 reps
Decline or Fly's 3 sets 6-8 reps
Dips with natural body wieght or added wieght at an angle 3 sets.. 8,10,12

than the next time i do chest ill start with bench or decline rotate them..

[Salient]

flat bench 5 sets 5 reps same weight (higher every time you train)
incline dumbell press 2 sets 10 reps
incline flys 2 sets 10 reps
maybe throw some dips in

[Renesis]

Flat Bench DBs (weight in lbs)
Warm up
30x15
50x12
Then
100x6-8
90x10
80x10
80x8
Incline DB bench
50x12
60x10
70x10
80x6-8
Decline DB
40x12
50x10
60x10
Flat bench barbell
135x10 slow strict form
155x10 slow strict form
185x10 slow strict form
The flat bench I use more for getting a nice strong tight squeeze on chest.

[green22]

I think incline gives your chest a better look. plus its easier on the shoulders than bench, at least for me. anything over 300 lb on the bench hurts my shoulders but incline I never have pain.

[abbot138]

Flat bench bb- 4 sets (6-10 reps)
Incline db- 4 sets (6-10 reps)
declin db- 4 sets (6-10 reps)
inlcline fly/decline fly superset- 3 sets (10 reps)
Cables (most-muscular squeeze for outter chest area)- 3 sets (10 reps)

-gotta mix it up tho, after a couple of weeks of this i might mix it up and do bb incline first and then db flat second

[admirals56]

incline db 3 sets 6-10 superset with incline flies for 8
flat db 3 sets drop set 15 pds each hand start with about 6 reps and dropset 6 times!!!!
flat bb 3 sets 8 reps superset with db for 10
flie machine 3 sets superset with 15 pushups

i love it and it feels amazing but this is nothing compared to my arm day ive only had a couple people not quit!!

anybody wanna no it ask me and you will see results if you dont quit.. idc if im overtraining its really fun and cool watching everybody stare watching what your putting yourself threw..

[SMCengineer]

im tryin to dial in my chest routine and was hoping we could get some fellas to post there routine

one member suggested to me recently one 4 sets of low reps compound and one burnout iso per week-which seemed a lil light to me

...post your routine and maybe why you think it works best for building pecs

Your gonna have to try different routines for yourself to see what works for you. When I say try I don't mean for 1-2 weeks, I mean for 5-6 weeks. Give the routine I gave you a try, but that routine is not meant to do if your only working out your chest. It's meant to do if you perform Chest/tri's on the same day or a different combo that suits you better. You should also read up on fascia stretching if you haven't already.

[UberSteroids]

Monday - Chest Primary
Flat barbell (3 warm-up sets, 4 working sets)
Incline barbell (3 working sets)

Thursday - Chest Secondary
Decline barbell (3 warm-up sets, 3 working sets)
Weighted dips (3 working sets)
Incline d-bell (3 working sets)

[tsdelarm]

flat bench 5 sets 5 reps same weight (higher every time you train)
incline dumbell press 2 sets 10 reps
incline flys 2 sets 10 reps
maybe throw some dips in

are dips concentrated just on the chest? or does that do shoulders and biceps as well?

[taiboxa]

5 sets of 12 of cable flys (top pullys one week, bottom cables next week)
5 sets of dips 5 to failure
3-4 sets of flat bench light weight 12-15 reps w/ 30 second rest between sets

Done

[UberSteroids]

are dips concentrated just on the chest? or does that do shoulders and biceps as well?

Well, you have to angle yourself forward when doing dips to hit your chest more.
You are still hitting triceps and shoulders anyways. If you angle right, you will fell your chest a lot!