4th chest exercise what should it be?

[Wyllis]

I work chest on the first day of my cycle and I train it alone so I really want to do four exercises. The trouble is my gym does not have cable crossovers or a pec deck.

This my current chest routine,

Incline barbell or dumbell press
Flat barbell or dumbell press
Incline flyes
Decline dumbell press or dips

The trouble with the 4th exercise here is that it envolves my triceps and they are usually spent after the first 2 heavy pressing movements.

I was thinking about incorporating flat dumbell flyes as the last exercise.

What do you guys think.

 

[USMC_Devildog]

Dips

Instead of using another pressing movement, use dips for variety. I love dips. They work your tris too, but try to lean a little more forward in order to work more of your chest. I notice a different feel when I do dips compared to presses.

 

[spatts]

Handle bar push-ups....chest to the floor.

 

[gymtime]

If you do the first three to absolute failure, you shouldn't need the fourth at all, IMO.

 

[110%]

i think you should move the decline dumbell press up to the third exercise, and hten finish off with incline flyes for a stretching movement

 

[Redman2919]

I agree with %110. Also if you want to try a very tough chest routine try German Volume Training 2000. The routine can be found a t-mag.com just search for GVT 2000. It is a great deep soreness and is guranteed to add lean muscle mass.

 

[SSAlexSS]

I work chest on the first day of my cycle and I train it alone so I really want to do four exercises. The trouble is my gym does not have cable crossovers or a pec deck.

This my current chest routine,

Incline barbell or dumbell press
Flat barbell or dumbell press
Incline flyes
Decline dumbell press or dips

The trouble with the 4th exercise here is that it envolves my triceps and they are usually spent after the first 2 heavy pressing movements.

I was thinking about incorporating flat dumbell flyes as the last exercise.

What do you guys think.

Why do 4 different mediocre chest exercsisee when you can do ONE good exercise that is 2x as effective and takes less time?

do eaither: flat bench press , the best if you dont involve shoulders too much.
Incline bench press is the best if flat bench press doesnt do it...

Why do dumbell flies? They do nothing but waste your time, energy and motion!

 

[GRIMMER]

You shouldn't need a 4th

 

[bignate73]

the fourth should be the one where you push the gym door open to walk to the car.

 

[Spartacus]

decline bench

there was an article floating around this site where "they" had used electronic measurements to ascertain the level of muscular recruitment for various exercises(would like to find this article again...help me with my search)...anyhow one of the observations was that decline bench press involved more of the chest than any other chest movement..so if you have access to a decline bench...use it