Chest Routines

[Mr BC]

Ok everyone list your chest routine.

 

[punkassmofo]

decline DB's
weighted dips
flat bench flys

 

[big calvin]

everything 2 working sets

bb flat bench 3 warmup sets
low incline db press 2 warmup sets
cable crossover 1 warmup set

 

[gymtime]

Incline db 3 sets
Flat bench 3 sets
Cable crossovers hi to low 2-3 sets

 

[Belial]

Warm up on flat BB,

then

Flat DB, 2 sets of 6-8

Incline BB, 2 sets of 6-8

Cable crossovers: 1 set of 6-8

Weighted dips: 2 sets of 6-8

Weighted crunches: 2 sets

 

[Beleriand_K]

Benchpress
12 reps 50%, 10 reps 50%, 6 reps 62%, 3 reps 75%, 1 rep 88%
Final set: To failure with 100% of Max. (app. 5 reps)

Take two minutes break between each set and remember to add 1 lb to max every week.


Supplemental:
Incline Dumbbell Press
Flyes (from flat bench) done without cheating (10 degree elbow angle, not more. It's flyes, not dumbbell bench press!)

These two are done the same way as the benchpress, just without the first set of 12 reps, as the muscles are already warmed-up from the bench-press, so they only need to be made ready for going one set of 100%.

 

[Mr BC]

The following is my workout:
machine press 4 x 10
incline dumbell press 4 x 10
flat dumbell press 4 x 10
incline flyes 4 x 10
pec dec flyes 4 x 10

 

[Liberator]

incline flyes 2x20 ; pre-exhaust, sometimes 6-8 heavy
incline db press 3x8-10
flat bar 2x8-10
flat flyes 3x6-8

 

[Robboe]

1 set failure flat bench
1 set failure db flyes
1 set failure decline machine press
1 set failure weighted dips [also for triceps].

 

[strength]

i work chest twice a week.

Workout A

i use dorians program, 1 set to failure with 2 pyramid sets preceeding my last set to failure

Incline db press
flat db press
decline dbpress
cable crossoves

Workout b

Flat bb press
incline bbpress
decline db press
fly's either flat, incline or decline

All workouts above are subject to change depending on how im feeling that day.