Your Chest workout

[Godson]

I've just been curious to other people's chest workout

i feel like my chest is one of my weakest muscles, but its been improving

for abotu 7 months what i did was
i would alternate 1 and 2 every week and 3 and 4


-- im not counting warm up
1st Incline
3 workin sets
1 set lower or equal to my 1st set


2nd Flat
3 workin sets
1 set lower or equal to my 1st set


3rd Incline flys db
3 workin sets
1 set lower or equal to my 1st set


4th Decline
3 workin sets
1 set lower or equal to my 1st set


recently i began doing flat flys

and every week i alternative from bb to dbs
because i like to keep it new


what about you guys?

[Alphatier]

Not Counting warm-up either

1st Exercise:
3 Sets 30 degree Incline Dumbbell Press

2nd Exercise:
3 Sets Flat Dumbbell Press

3rd Exercise:
3 Sets Weighted Dips

4th Exercise:
3 Sets Fly Machine(did dumbbell flyes before, but shoulder began to bother me)

So there ya have it, works very good for me.

[jbm]

week 1
bench press
flat flys
incline press
pull over

week2
dumbell press
incline dumbell press
incline flys
pull over

3 sets 8to12 reps!

[Godson]

Not Counting warm-up either

1st Exercise:
3 Sets 30 degree Incline Dumbbell Press

2nd Exercise:
3 Sets Flat Dumbbell Press

3rd Exercise:
3 Sets Weighted Dips

4th Exercise:
3 Sets Fly Machine(did dumbbell flyes before, but shoulder began to bother me)

So there ya have it, works very good for me.

no bb ever?

[Godson]

week 1
bench press
flat flys
incline press
pull over

week2
dumbell press
incline dumbell press
incline flys
pull over

3 sets 8to12 reps!

i've been deeply considering doing the pull over, i have yet to decide...have you noticed significant results from it ?

i notice u dont do decline either, im pretty sure i may replace decline with pull over

[jbm]

i've been deeply considering doing the pull over, i have yet to decide...have you noticed significant results from it ?

i notice u dont do decline either, im pretty sure i may replace decline with pull over

I can feel nice pumps when doing pull over...

I do decline but only when I feel doing it bro.

[Alphatier]

no bb ever?

Right now no, I'll switch when the dumbbells get too light(that could be next winter cycle), because I'm getting much better pumps with dumbbells.

The one exercise that I always leave in for chest(i.e.: Squats, Deads, etc.) is weighted dips....insane pump.

I also switched from DBell flyes to flye machine, and I love it....much less pressure, and I didn't feel any pain during my workout.

[Alphatier]

Tried pull-overs, but works my lats more than chest, so I dropped it.

[nbaylot33]

Warm up
BB/DB Flat bench (alt each week)
10/10/10 always try a new weight each week

DB Incline bench
12/12/12 Work on concentration each time\

Wide grip hammer strength press
10/10/10 all heavy as I can take

Butterfly machine
12/12/12 I use only one arm and go past the usual point

Dips
20/20

I will change it up usually but this is the base.

[liable]

• Flat bench press 4 x 8
• Incline bench press 4 x 8
• Fly’s (alt with machine every other week) 4 x 10
• Incline dumbbell press(alt with machine every other week) 4 x 8
• Dips 4 x 8

[Alphatier]

• Flat bench press 4 x 8
• Incline bench press 4 x 8
• Fly’s (alt with machine every other week) 4 x 10
• Incline dumbbell press(alt with machine every other week) 4 x 8
• Dips 4 x 8

That's overkill bro, 20 sets for chest is insane!!!

Try something like 12 Max.

Drop either incline Dumbbell Press or Incline Barbell Press, no need to do it twice.

Also for every exercise drop 1 set, and there ya go, 12 sets.

[Adreja]

Are you trying to get size or strength?

[Godson]

That's overkill bro, 20 sets for chest is insane!!!

Try something like 12 Max.

Drop either incline Dumbbell Press or Incline Barbell Press, no need to do it twice.

Also for every exercise drop 1 set, and there ya go, 12 sets.

i second this notion

i usually do 3 working sets, and the last set is more focus on form so i do less weight
20 total sets is pretty steep

[Godson]

Tried pull-overs, but works my lats more than chest, so I dropped it.

i was really curious about pull overs myself, im gonna give it a shot


anybody use the wires?