What is your chest workout?

[Severedties]

I have been stagnating in my chest lifts and development, heres what ive been doing. It would be very useful if some of you all would post what youve been doing, and how it has been working for you.


2 warmup sets on db bench- 3 heavy sets of around 8,7,6 reps

Incline barbell bench- 3 heavy sets of 10,8,7


Either Pec Deck or DB flys- 3 sets of 12 reps

French press- 2 warm up sets, 3 heavy sets of 8,7,6

Pully tricep pressdowns- 2 sets of around 8 reps.


All of the reps listed are estimated, and are variable on the ammount of weight i use, but i typically end up doing something like that. Sometimes i will do flat bb bench, and incline db bench. But it is similar to that. Any feedback?

[cockdiesel]

On Monday, I train Chest with Bi's.

Bench Press
Incline Db press
Incline flyes
Peck Deck

4 sets, 4-10 reps

Then because my chest is becoming weak in some areas, mainly middle, i throw in a simple workout on friday before i take my weekend rest:

Bench press
any machine
peck deck

3 sets each, 15 reps, dont want to overtrain it here, just stimulate a little

[CreepingDeath]

this sites got all sorts of shit Ive never thought of....might help you out a little bro http://www.abcbodybuilding.com/exercise1.htm

[Stonecold54]

1 set crossovers to failure
1 set hammer bench press to failure
1 set close grip machine bench press to failure

[Curls4dGirls]

I keep it simple. Once per week:

Flat 5 x 8
Incline dbell 4 X 8
Flat dbell flies 3 x 8
Close grip 4 x 8

60 secs rest b/w sets

[Severedties]

Ya'll do real low volume. I know your standpoint on that SC. I may have to try it out for a while, to get out of this rut.

[Curls4dGirls]

Originally posted by Titan
Ya'll do real low volume. I know your standpoint on that SC. I may have to try it out for a while, to get out of this rut.

overtraining is the enemy.

[Shibby]

your weak

[Severedties]

you're weak, bitch

[Severedties]

Anyone else want to share their chest workouts or thoughts?

[MuGGsy]

4 sets db incline
4 sets db flat
weighted dips
incline cable flys (using the chair to real hit upper inner chest)

- my workouts normally switch up every month .. whatever lift is slumping I put first and by the end of the month my body has adjusted and the weight is repping right -- I have recently been mixing up some pullovers and decline bar.

[redneck99]

incline db press
1 warm up set
3 sets to faliure

chest flyes
3 sets to faliure

decline db press
3 sets to faliure

different the nextweek

[Timma]

I do DC training. Day 1 i'll do flat dumbells, Day 3 i'll do incline machine press, Day 6 i'll do Decline bench. it's usually 4-5 days between those workouts too. DC workouts are different, but they work 10x better than my old ones did.

[MDAM21]

titan, u need to eat some food i think. that may help u get a little size and strength all around. you sound like a real skinny little short mofo to me.

[Severedties]

Originally posted by MDAM21
titan, u need to eat some food i think. that may help u get a little size and strength all around. you sound like a real skinny little short mofo to me.

Oh yeah? Last time I checked I was eating twice as much as you, and was about the same size. Am I mistaken? How about you do what I asked, and give me a valid chest workout? lol

[CrazyShane]

My workout looks a lot like yours... I do 3 to 4 exercises and only 3 sets each... I change it up though but always have a minimum of 2 pressing movements.

[Megiddo]

My chest workout:

Incline Barbell: 2 warmup sets @15 each
4 sets 12/10/8/6

Flat DB: 4 sets 12/10/8/6

Decline BB: 4@ 12/10/8/6

Pec deck/incline Fly/decline Flies/ 4 sets. I alternate these week to week

Dumbell pull overs: 4 sets


This is my chest routine. I have been focusing on upper and lower chest recently as I did fous on them in the beginning of my training.