Hows this chest routine look

[transform]

For an overall routine that nails the whole chest:

Flat Bench or decline bench for sternal
InclineBench or incline flys for upper pecs
Dips or standing flys for pectoral minor
Something else for serratus anterior

 

[ChinkNasty]

it looks good...just do those lifts and you'll be fine...you doin' weighted dips? maybe do some flat db/incline db flys or cables to finish it off at the end..

 

[DaPit26]

looks good to me bro!

 

[Singleton]

"Something else for serratus anterior"

- pullovers are good for that, but they're also good for triceps, so works well as a finishing mvmt on arms day.

 

[Extra_Strong]

For an overall routine that nails the whole chest:

Flat Bench or decline bench for sternal
InclineBench or incline flys for upper pecs
Dips or standing flys for pectoral minor
Something else for serratus anterior

dips and decline do about the same...

and for your serratus anteriors.. pull-ups palms tward your face.. and pull your elbows tward the serratus muscle.. works them good. pull over also
but i disagree about doing them for tricepts he must be adding in a pushing motion.. at the top..

 

[transform]

Thanks guys!

 

[musketeer]

My chest routine:

One day: Low Incline bench

another day: Dips

Another day: Pullovers

All you need.

 

[Illuminati]

For an overall routine that nails the whole chest:

Flat Bench or decline bench for sternal
InclineBench or incline flys for upper pecs
Dips or standing flys for pectoral minor
Something else for serratus anterior

im not trying to sound like a dick, but you ask for people to rate a chest routine, and in say this or that, and something else for this. its not really a definate routine. post up something a little more concrete, and you can get better responses.

 

[transform]

I was actually wondering what people thought of a routine that incorporated those exercises.But point taken, so i was thinkin of flat bench for 4 sets,incline bench for 3 and dips for 2 to failure.Not sure yet, but i want to change up my chest routine in a week or so

 

[ruggermu]

I was actually wondering what people thought of a routine that incorporated those exercises.But point taken, so i was thinkin of flat bench for 4 sets,incline bench for 3 and dips for 2 to failure.Not sure yet, but i want to change up my chest routine in a week or so

I agree you should slap pullovers in there at the end, but looks good.

 

[wnt2bBeast]

pull over suck they dont do shit
you cannot isolate the upper/outer inner quarter part of your pec..
the pec contracts thats it..

honestly what do you think is going to cause more chest growth increasing your 5 RM by 50 lbs or doing some stupid pullover with a 60 lbs DB in 2 hands??

Lifting is so simple fellas stick with a compund move either flat or slight incline BB presses..you most likely are not at a low enough BF to see you serratus and if you are you need to eat otherwise you will not gain any muscle..let the juiced up Pro's worry about brinign out such a tiny muscle

 

[musketeer]

pull over suck they dont do shit
you cannot isolate the upper/outer inner quarter part of your pec..
the pec contracts thats it..

honestly what do you think is going to cause more chest growth increasing your 5 RM by 50 lbs or doing some stupid pullover with a 60 lbs DB in 2 hands??

Lifting is so simple fellas stick with a compund move either flat or slight incline BB presses..you most likely are not at a low enough BF to see you serratus and if you are you need to eat otherwise you will not gain any muscle..let the juiced up Pro's worry about brinign out such a tiny muscle

Try doing it with a 60lb dumbell in EACH hand where you lie ACROSS the bench and you arch your back and have someone pushing your hips down, whilst lowering the bells to the floor and telll me that it doesn't blast your lats, pecs, serratus, triceps and abs!

Or you can do it with a 60lb in both hands lying along the bench and using a third the ROM and call it stupid.

 

[jay1]

pull over suck they dont do shit
you cannot isolate the upper/outer inner quarter part of your pec..
the pec contracts thats it..

honestly what do you think is going to cause more chest growth increasing your 5 RM by 50 lbs or doing some stupid pullover with a 60 lbs DB in 2 hands??

Lifting is so simple fellas stick with a compund move either flat or slight incline BB presses..you most likely are not at a low enough BF to see you serratus and if you are you need to eat otherwise you will not gain any muscle..let the juiced up Pro's worry about brinign out such a tiny muscle

Ive never been a fan of pullovers.

Flat bench
incline
flyes
dips
Thats it for me and I mix it up sometimes bb sometimes db.

 

[ruggermu]

To each his own but I am a big fan of pullovers myself. Here's how I do it

Bench
Incline
Dips
Pullover
Some type of flies(I switch up up on what ever I feel at the moment)

And I agree, pullovers shpould be crossbench and Heavy as you can go.

 

[BOOEY]

Alternate with DB's every so often

 

[wnt2bBeast]

Try doing it with a 60lb dumbell in EACH hand where you lie ACROSS the bench and you arch your back and have someone pushing your hips down, whilst lowering the bells to the floor and telll me that it doesn't blast your lats, pecs, serratus, triceps and abs!

Or you can do it with a 60lb in both hands lying along the bench and using a third the ROM and call it stupid.

thats still only 120lb load try getting your incline BB up to 315 for solid clean reps..that would be a better chest builder

i also dont need to stretch my rotator's inot a position like that..completely pointless

 

[musketeer]

thats still only 120lb load try getting your incline BB up to 315 for solid clean reps..that would be a better chest builder

i also dont need to stretch my rotator's inot a position like that..completely pointless

Your right, incline press with 315 is much better than pullover with 120 (if you only had to do ONE)

I do incline with 245 (for now)

pullover with 2 x 60 (as it happens)

and dips with +45

ALL in the same week and they are my chest mainstay. I have never considered the pullover as thregtening my RC but as you say it might then I will bear it in mind thanks (genuine when I say it). I really like the HEAVY CROSS bench pullover - otherwise I wouldn't reccomend it.

 

[wnt2bBeast]

Your right, incline press with 315 is much better than pullover with 120 (if you only had to do ONE)

I do incline with 245 (for now)

pullover with 2 x 60 (as it happens)

and dips with +45

ALL in the same week and they are my chest mainstay. I have never considered the pullover as thregtening my RC but as you say it might then I will bear it in mind thanks (genuine when I say it). I really like the HEAVY CROSS bench pullover - otherwise I wouldn't reccomend it.

this is my point make it your goal to add 50 lbs to that incline so you wanna be doing 295 for however many reps youre doing with 245..i think that will give anyone solid gainsover say 8-12 months..you can do other stuff but prioritize that youll see growth moreso than increasing your pullovers

 

[musketeer]

Not convincesd that dropping the pullovers will help.

Will consider if I stick anytime soon.

Cheers mate.

 

[hardrock]

Here's what I've been doing recently for what it's worth-

Flat BB bench- 1 warmup, 2 working sets
Low Incline DB- 3 working
Low incline fly- 2 working
Decline mach- 2 working
Pec dec- 1 working with 2 drops

I do slow controlled reps with no bouncing or any of that bullshit either. All sets are 6-10 reps except warmup. Get a good pump and all around soreness after

 

[musketeer]

Hardrock,

with your avatar, you look like you could bench the earth!

 

[hardrock]

Hardrock,

with your avatar, you look like you could bench the earth!

Right now I'm maxed out at half earth. Jk bro my bench has never been much above 300 lbs. Long arms and shit. Plus I could care less, I just wanna be BIG and LEAN.

 

[lonewolfshome]

For an overall routine that nails the whole chest:

Flat Bench or decline bench for sternal
InclineBench or incline flys for upper pecs
Dips or standing flys for pectoral minor
Something else for serratus anterior

Massive Chest Training.........................i found this info online.
Chest is perhaps one of the most misunderstood areas to train. Most injuries can be traced back to incorrect chest training. one of the most important things to remember is that you are also working the front shoulder and triceps during almost all chest exercises. !t is for this reason that I have learned to keep these body parts as far from my chest training as possible. Unless I have decided to purposely pre fatigue these areas in order to work the chest without the assistance that delts and tris. add. If this is the case then i make sure to use machines which assist in the balancing of the arm and torsne of the most effective chest exercises is often left to the-end-"workout-or not performed at all. This is the decline db press.
press with a bar or dumbbells. the decline press will activate up to 98% of the total chest area. if you cant do decline for any reason try weighted l f dips ( best overall chest exercise ). go for 4 sets . .... When you've done with the declines go over to the incline benches and perform 2 sets of your maximum weight for 6-8 reps: Make sure that you don't use a bench that is set up above 30 degrees as this will put too much stress on -the front deltoid and not onto the upper chest. If the bench is adjusted to high than you may as well use an adjustable incline bench and do a dlb incline press instead. As usual make sure you get enough rest so that the next set is at 100% intensity. 1-4 minutes is the rule. if you want put in 3 seta of xovers . but compound exercises are all you should need.