chest routine ; lemme knwo what u think

[Matt Vassallo]

this is what i've been doing the last two weeks for my chest day. oh, and my tri's get some work out of it also.

flat db press ; db fly superset ;
75x5 ; 30x5 ; 5 rounds, 120s between rounds

then:
weighted dips @ 45lbs
+45x8 ; +45x6 ; +45x6 ; BWx8

then:

incline barbell press
11x95# ; 10x105# ; 9x105#

then: 5 pullups ; 5 pushups ; two rounds




bodyweight 151 or so last night when i did it

thanks in advance;.

[Gotjuice]

not to shabby i have diff outlooks on a chest routine but everyones body reacts diff to things so what works for u may not work for me visa versa

this is my routine for the past 4 weeks

incline barbell
185x12 225x10 245x6 225x10

incline flys
55x10 60x10 65x8

flat barbell
225x8 225x6 185x8

cable flys
3 sets on 80lbs for 10

i go from press to fly press to fly to give shoulders a rest between presses

[Gotjuice]

my next routine im starting in 2 weeks will take flat out and replace with decline flys and presses

[Clint]

I always start w/ incline press, then flat then decline.

I increase weight, decreasing reps.

Then go to flys or cables

like he said ^ looks good, different people do different things, try it for a few weeks, if you don't see good results just switch it up.

[Gotjuice]

the number one thing to know about working out is not the weight it is the motion u want to be controlled with it thats the only way u will grown

[Clint]

one question though, why are you doing pull ups for chest? or do you do back on the same day?

[Matt Vassallo]

Clint: good question. I do pullups every single day. It's the only way i can keep my max reps up with pullups. when i do back, i do weighted pullups with a 35-45 hanging from me. But bodyweight pullups i do every day, along with some pushups. by the end of the workout, my delts are pretty worn out, so the pullups and pushups at the very end help punish them.

I'm gonna stay on this type of exercise for a few more weeks, and see how it does. then maybe we'll switch it up, and i'll try the style of plans you guys suggest. After that I will probably switch to partial reps to try also.

[Clint]

Clint: good question. I do pullups every single day. It's the only way i can keep my max reps up with pullups.

weird. whatever works man, go with it ;)

[Decoy_TT]

this is what i've been doing the last two weeks for my chest day. oh, and my tri's get some work out of it also.

flat db press ; db fly superset ;
75x5 ; 30x5 ; 5 rounds, 120s between rounds

then:
weighted dips @ 45lbs
+45x8 ; +45x6 ; +45x6 ; BWx8

then:

incline barbell press
11x95# ; 10x105# ; 9x105#

then: 5 pullups ; 5 pushups ; two rounds




bodyweight 151 or so last night when i did it

thanks in advance;.
When I set up my routines, and when I noticed the most gains was when I didn't set a # of reps.. One of my buddies is a personal trainer and he is HuuuuuuUGGGeEE.. Shows an all. he told me never to have a set # of reps.. Have a goal. Like.. shoot for 7. Only do 6? Fine.. Get to 7 and can get 1 more? Fine..

But don't stop just because you reach "5".. You will be surprised how much that last struggling rep will do for your strength and size.

Heres what I do for my chest:

flat dumbbells 80x6-8 (as many as I can do until muscle failure)

incline 75x6-8 (same till failure)

In other words, don't cut yourself off. Your set stops when your muscles can't do anymore.

It works amazing.

[Decoy_TT]

Clint: good question. I do pullups every single day. It's the only way i can keep my max reps up with pullups. when i do back, i do weighted pullups with a 35-45 hanging from me. But bodyweight pullups i do every day, along with some pushups. by the end of the workout, my delts are pretty worn out, so the pullups and pushups at the very end help punish them.

I'm gonna stay on this type of exercise for a few more weeks, and see how it does. then maybe we'll switch it up, and i'll try the style of plans you guys suggest. After that I will probably switch to partial reps to try also.
In my opinion you aren't giving your back enough time to heal and repair the muscle fibers.. I do back once, sometimes twice a week.. But when I do I focus Back with Bis. Works out great for me at least.

[bottlefed]

You might want to try and mix in some decline, either with barbell or dumbells. Thats always been my favorite chest exercise. It isolates my chest more than the other 2, for whatever reason.

[Clint]

You might want to try and mix in some decline, either with barbell or dumbells. Thats always been my favorite chest exercise. It isolates my chest more than the other 2, for whatever reason.
weighted dips get a lot of the lower chest, instead of declines.

I like doing them both though, I love decline bench since I'm quite a bit stronger on it than flat or incline. It utilizes your lat strength a bit more than the others.

[bottlefed]

I love decline bench since I'm quite a bit stronger on it than flat or incline. It utilizes your lat strength a bit more than the others.

Yea me too. I can do more on decline than I can incline. I always thought that was weird.

[christianlooney]

You are suppossed to be able to decline more # than either of the others...the range of motion is much shorter (chest to extend) its just an easier exercise than flat or incline.

[bottlefed]

you're right, it is shorter. I never thought of that.

idk if I could do more on decline than flat. I guess I've never tried. I'd need someone to hand me the dumbells though, that can be tricky.

[Strongest Man In The World]

looks good matt. add some plyo movements in as well and your set.

btw for who was asking about the pull ups. reverse grip pulls exersize the chest and Bis as predominently

[Clint]

reverse grip works the chest? news to me... works upper back and bi's

[Strongest Man In The World]

do it once, let me know how the chest feels