the right chest workout day???

**jamyjamjr** · 02-11-2009, 07:13 PM

iv heard alotta people say that decline chest is a complete waist of time.. is this true??

heres a typical chest day for me

incline/reg/decline dumbell press 4 sets each exercise percentages of 50/60/80/90 of max (all to failure)

cable incline/decline/reg 50/60/80/90 4 sets each

dips 3 sets to failure....

any advice appreciated

**Darksyde** · 02-11-2009, 08:01 PM

i wouldn't say it is a complete waste of time. i would say i personally don't do them.

**IamtheChitt** · 02-11-2009, 08:07 PM

I agree with Darksyde. It depends on on your genetics. I personally shy away from declines, but I still sometimes do weighted dips. It really depends on the shape of your chest. I switched from alternating flat and incline every other week, to starting off with incline every week for the past two months. I have noticed a significant difference in the shape of my chest by building up the upper pecs. You just have to learn what is best for you by trial and error.

**Darksyde** · 02-11-2009, 08:09 PM

weighted dips are the shit. kinda like the squat of the upper body.

**jamyjamjr** · 02-11-2009, 08:57 PM

so how would you change my workout?? should i take the sets i was supposed to do with the decline and add them to my other workouts??

**hankdiesel** · 02-11-2009, 09:03 PM

I do declines like once every 6-8 workouts. Dips or flyes is the other exercise besides incline and flat. Declines don't do it for me.

**jamyjamjr** · 02-11-2009, 11:22 PM

bump

**stpete** · 02-11-2009, 11:37 PM

Personally, i love decline barbell presses cause i can go heavy as hell if i want to. It has to help. Right?
Other times, i'll just do it for reps at the end of my workout for a good burn.
My thoughts are this: If it didn't help in some form or fashion, my gym wouldn't have it in there. So i do them on occasion.
But you might be working too much. Do you have a log anywhere?

**jamyjamjr** · 02-11-2009, 11:45 PM

nope...

**jamyjamjr** · 02-11-2009, 11:46 PM

too much??? whats your typical chest day like??

**Jakspro** · 02-12-2009, 12:10 AM

Try heavy pull overs concentrating on the lower chest.

**Darksyde** · 02-12-2009, 01:33 AM

heres a chest day for me, i usually start with a barbell press, go to a dumbell press, maybe weighted dips, then a few sets of flys.
flat barbell press: 3 or 4 work sets
incline dumbell press: 3 work sets
weighted dips if im feeling it: 3 sets
a few sets of a fly somewhere, machine or db or cable.

so thats only 9-10 heavy pressing work sets.

**jamyjamjr** · 02-12-2009, 06:10 PM

not too different from mine... maybe ill lay off the decline and put more time into cardio (seeing as how i only have soo much time in the day)

**IamtheChitt** · 02-12-2009, 08:24 PM

Are you saying you do decline, flat, and incline all in one workout? Or you are switching the three out every workout?

**jamyjamjr** · 02-12-2009, 11:39 PM

all in one workout... i focus on one muscle group a day

**Godson** · 02-13-2009, 01:03 AM

Originally Posted by jamyjamjr

iv heard alotta people say that decline chest is a complete waist of time.. is this true??

heres a typical chest day for me

incline/reg/decline dumbell press 4 sets each exercise percentages of 50/60/80/90 of max (all to failure)

cable incline/decline/reg 50/60/80/90 4 sets each

dips 3 sets to failure....

any advice appreciated

from my understanding that looks like 27 sets total for chest in one day, im surprised nobody mention how 27 total sets is insanely large, unless im reading it wrong?

**jamyjamjr** · 02-13-2009, 12:41 PM

Originally Posted by Godson

from my understanding that looks like 27 sets total for chest in one day, im surprised nobody mention how 27 total sets is insanely large, unless im reading it wrong?

you mind sharing your chest routine??

**SP1** · 02-13-2009, 02:19 PM

Do you feel the chest working when you do it??? That's the question! It might not work for some people because of the way they're built but it might be the best angle for you! Trial and error! I personally like doing it. I cycle it every few weeks.

**jamyjamjr** · 02-13-2009, 06:27 PM

i cant do a bitch push up after im done with my chest workout lol

**lozza89** · 03-16-2009, 03:02 PM

its all about the intensity!

**british bulldog 1** · 03-16-2009, 03:39 PM

decline is a waste of time and the only reason people like doing it is because they can lift more..................Fact!

**ad_2nv121** · 03-17-2009, 10:38 AM

decline and dips a great solution for those with man boobs as they toughen the lower chest, however if the man boob thing aint a problem then i wudnt really bother with them, maybe once in a while to add a bit of variety