My chest sucks, gimme some killer routine ideas!

[Prime Rib]

Yup, I'll admit that I hate my chest the most out of any other part on my body. I don't have "bitch tits", or anything of that nature but they are never the size I want. It's also harder for me to pack on size & strength to my pecs than any other muscle...

I would REALLY appreciate some routine suggestions. Rest times, etc...This is what i'm doing right now on chest day:

"Pyramid" style flat bench: 5x5x5x3x5x5x5
Incline Bench: 4 sets of 10 reps
Flat Dumbbell press: 4 sets of 10 reps
Machine Flyes: 4 sets of 10 reps

My bench is somewhere in the neighborhood of 275 right now. I'd really like to hit that magical 400 mark within the next year. Rip my routine apart if you guys think it's crap! Give me something that'll blast my pecs into new growth. Thanks fellas...


Josh

 

[Vortexx]

- flat bench 8-6- 4 (extend the 4 reps set into a triple drop set)
- conclude this with a flat bench burnout set: 12 reps

After this:

- flat dumbell flyes 8 * 12 , each set flyes immediately supersetted with wide grip dips to failure

- incline dumbell flyes 8 * 12 supersetted with 8 * 8 incline benchpress

 

[Lord_Suston]

screw the high volume shit

I prefer
Incline 2 work sets 6-8 reps
Flat dumbells 2 work sets 6-10 reps
dips 2 work sets 10-12 reps

or you can try needsize's 5x5

 

[Greek Freak]

I am pretty depleated from dieting so I have been doing some different workouts. These aren't going to make you have a chest like a woman, but they will give you a good pump.

DB presses on swiss ball 3 sets- 8-12 rep range
One arm incline DB presses(you only have one dumbell, dont hold another one in your other arm, hold onto the bench or just put your arm out at your side)- 2 sets- one heavy (6 reps) one light (15 reps)
Pec Dec (I do these by bringing both arms together, then doing 10 reps with my left arm while holding the right in front of me, then do the right arm independantly, and to finish I do 10 reps with both arms...I do the right arm second because that is my stronger arm)- 2 sets of this
*sometimes I do the same thing on the hammer incline press in place of the pec dec(if I do one arm flat DB presses instead of incline)
My finisher is pushups. I do 15 with my legs up on a bench, then right away legs on the floor for 15 more. Finish with another 15 with your hands on the bench. If you feel like you have the energy you can superset into some wide grip dips- 2 sets

I am pretty sure thats the workout I have done the past couple weeks, I am half asleep though so I may have forgetten something. Its worth giving it a try, you just have to be sort of challanging with the weights because there isnt much volume.

 

[Lee]

starting today im gonna start slammin my chest every chest day, the plan today is

8x3 incline db press
8x3 incline flies
8x3 flat bench
8x3 cable rows

all with as much weight as possible, and ill be doing it twice a week. i need my upper clavical to grow as much as possible cuz it is very small compared to the bottom of my pec

 

[slobberknocker]

WORKOUT 1:

Bench 1x5
Incline 1x5
tricep pushdowns 2x5


WORKOUT 2:

Bench 1x5
Incline 1x5
military press 2x5


Each workout done 3 days apart. I've put about 25 lbs on my bench in the last 5 or so weeks w/this.

 

[AlbinoAssassin]

Lee, are you going for strength or size? With 8 * 3 you will get some strength gains (I think you will plateau quickly though, as that is very intense if you are pushing hard on every set, and will quickly lead to overtraining and joint pain IMHO), but I don't know how much size you will get from that. Sets that low usually cause neuromuscular adaptations, which increases CNS efficiency, in turn strength gains. Hypertrophy is not a common side effect of these lower rep sets.

 

[Lee]

i mean 3 sets of 8, my bad

 

[MsBeverlyHills]

Josh.. your routine looks ok. But if your looking to hit "400" from 275-- you prob need to change your diet & put on some size. What do you weigh??

 

[Thaibox]

Ditch the flats for a while.