Post your chest routine.

Discussion in 'Fitness & Nutrition' started by BoypussY, Jun 4, 2009.

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  1. BoypussY

    BoypussY game over.

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    start off with:

    incline db press 4 sets 8-15 reps.
    flat db press ""
    incline db flys ""
    dips


    chest is sore as shit next day :bowdown:
     
  2. tantrum

    tantrum New Member

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    I don't have an exact routine, and I don't do all these exercises every time, but I do flat/incline press (bb or db- whatever I feel like), pec deck, dips, flys, etc
     
  3. brasheye

    brasheye Rotary Crew

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    Flat DB - 8 reps x 3
    Incline Bench - 8 reps x 3
    Dips (max before fail x 3)
    Decline smith - 12 reps x 3 lighter weight
     
  4. Patrick Bateman

    Patrick Bateman Active Member

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    I alternate.

    Week 1:

    -Incline BB press 4-5 sets keeping no lower than 8 repetitions. start off with a warm up of around 15 or so.

    -Decline BB press same as incline.

    - DB flys, 3-4 sets, 10-12 repetitions, focusing on the squeeze and form.

    - Flat Hammer strength machines super setted with weighted wide grip dips. 3 sets each. 12-10-8 til failure.


    Week 2:

    - DB flat presses same reps and sets as week 1 but with db's

    - DB incline presses same reps and sets as week 1 but with db's.

    - Pec flys with machine OR cables from the ground up depending how i feel.

    - Decline hammer strength machine super setted with dips same as week 1.
     
  5. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    How many of you dudebros rock the Hammer Strength incline plate loaded machine erry now and then?
     
  6. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    No flat bench for me either my blonde goldylock'd internet pal. :h5:
     
  7. Patrick Bateman

    Patrick Bateman Active Member

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    I use that machine as well sometimes, hammer strength machines are the shit especially at the end of your workouts when you got the core heavier compounds in. Whoever says otherwise is a complete and utter sloppy faggot.
     
  8. Patrick Bateman

    Patrick Bateman Active Member

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    flat bench is pretty stupid.
     
  9. BoypussY

    BoypussY game over.

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    is decline press really necessary? totally awkward movement for me. plus the blood rush to my head doesnt help either. hate that shit bros.
     
  10. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    I'm a big proponent of the incline plate loaded machine, I've done it as my main incline movement and I've done it at the end of a chest workout too.

    Shit is so smooth and targets my chext so good I almost feel guilty using it.
     
  11. tantrum

    tantrum New Member

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    I do. Feels good man
     
  12. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    It depends.

    I do decline as my main movement because it hits my chext like no other.

    Flat bench sucks for me because my triceps dominate my chext despite the fact that I've dropped weight and focused on using my chext, and also changed locations on where the bar drops.

    It's just not a hot movement for me, so I hit decline first and then an incline movement after.
     
  13. BoypussY

    BoypussY game over.

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    werd. I do this too at the end of my workout if i feel my pecs wernt hit hard enough. Almost reminds of me the incline smith.
     
  14. evolude

    evolude OT Supporter

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    It took a long time for me to figure out flat benching. I'll post tomorrow. Hate typing on this thing.
     
  15. KIDRR

    KIDRR Duck dog>* OT Supporter

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    bb flat
    db incline
    bb decline
    db fly's

    or

    bb flat
    smith incline
    bb decline
    cable flys
     
  16. BoypussY

    BoypussY game over.

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    wat
     
  17. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    Used it last night after a Squat/Deads session :)

    Typical Chest.

    Incline Smith (db don't go high enough or no real free incline bench) 4 sets
    Pullups
    Flat Bench
    Rows
    Flys (machine or incline DB depending on energy reserves)
     
  18. grampositivecocci

    grampositivecocci New Member

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    for me (i do an upper day)

    flat bench
    db bench
    incline or decline
    shoulder press
    dips
    chins
     
  19. BoypussY

    BoypussY game over.

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    how do you guys feel the day after your chest workout? any soreness? a good rule of thumb i go by is if your muscles arnt sore, at least to the touch, then you should up the intensity/volume.
     
  20. Tumbles

    Tumbles New Member

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    1 incline movement ramping up to one all out work-set
    1 flat or decline movement ramping up in same fashion

    move more weight than previous time i used the exercises.
     
  21. smb is me

    smb is me New Member

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    Something very similiar to PB's except flat blasts my chest so I work that in there instead of decline (which has a tendency to hurt my sternum)

    On the cable crossovers I burn out with reps of 12-15, down one plate 12-15, down one plate...etc...anyone else tried this? Its awesome, mad pump by the end. And one of the few good chest exercises you can burn out on all by yourself.


    Chest is almost always sore for the next 2 days give or take.
     
  22. BoypussY

    BoypussY game over.

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    i do this on pretty much ALL of my exercises. I choose a weight where i can rep at least 8 up to 15, then keep dropping weight after each set so i can do the same. Get a sick fucking pump.
     
  23. mandrew

    mandrew New Member

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    just started doing bodypart split again (Pur's routine). Yesterday I did:

    Incline BB: 12, 10, 10, 8
    Flat BB (prefer DB): 10, 9, 8
    DB Fly: 20, 15, 15
    HS Wide Press: 10, 10, 10

    my neck is messed up right now so I replaced dips with a machine bench... flat BB didn't feel like it hit my chest very much at all so I'm going to switch that to DB pressing from now on.
     
  24. DTR rex

    DTR rex New Member

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    werd.

    I only do flat BB bench every 3 rotations or so. Shit bothers my shoulder.

    I use decline as my primary chest movement.
    Usually looks like this:

    Decline BB - 4 sets usually 12, 12, 8, 6

    Incline BB - same as above

    Incline DB - 3 x 10

    Random machine/cable flies

    Dips
     
  25. Little Erve

    Little Erve New Member

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    no one does DB pullovers?
     
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