need a better chest routine

[Ingram]

Flat Bench Flys 3set 10reps each
Incline Fly 3 sets 10reps each
Decline Flys 3 sets 10 reps each
Pec Deck 3 sets 10 reps each (I rotate Pec Deck with Cable flys on alternate weeks)

Wow! That is the worst chest routine I’ve ever seen in my life.

Here's what I do...

Flat bench X 4
Incline X 3
Weighted Dips/Decline X 3
Flys/Cables/Pec dec X 2
Push-ups until fail (usally around 100)

Allways switching between DB's and BB's. The push-ups at the end of the workout gives me a huge pump.

 

[barnes3]

routine

I appreciate the info from all of you guys... for those of you that have said it was the worst chest routine.... try to keep in mind that I just came OFF a cycle (it was Sept.30 when I finished) and that I am mere trying to do medium weight and get a good tight pump after I am done working out.

thanks again
barnes3

 

[Ingram]

Re: routine

I appreciate the info from all of you guys... for those of you that have said it was the worst chest routine.... try to keep in mind that I just came OFF a cycle (it was Sept.30 when I finished) and that I am mere trying to do medium weight and get a good tight pump after I am done working out.

Sorry about shitting on your routine like that but you should know better than to base it completely on fly exercises. I bet your shoulders hurt like hell after each workout. Stick to lighter weights and high reps. Include many different types of exercises presses, negatives, flys, incline, decline, etc… and seriously toss in some push-ups till failure at the end of the workout, they’ll give you huge pumps.

 

[ISN_Man]

In my opinion, most peoples upper pec development sucks, so I tend to tell people to stick with flat movements to work the entire pec, and incline movements to make sure that upper area is getting enough work as well. I think declines are a waste of time. People always incorporate them into their routines, but for what reason? Because it's easier to move the weight when doing a decline movement, than when doing a flat or incline movement. Not to mention, everyones lower pec area developes so easily, that there's no need to keep on doing them to have a non-porportioned chest. If you want to do declines, just stick with dips. They'll work that lower region just fine. Here's what I'd recommend for a routine......

1st exercise - an incline movement (either barbell or dumbbell)
2nd execise - a flat movement (opposite of the 1st exercise, use
barbell if you used dumbbell, or
vice versa)
3rd exercise - incline fly movement (machine or dumbbell)

That's all you need in my opinion. That covers everything. Anything more is just over doing it.

 

[barnes3]

Re: Re: routine

Sorry about shitting on your routine like that but you should know better than to base it completely on fly exercises. I bet your shoulders hurt like hell after each workout. Stick to lighter weights and high reps. Include many different types of exercises presses, negatives, flys, incline, decline, etc… and seriously toss in some push-ups till failure at the end of the workout, they’ll give you huge pumps.

It is understood... no problem But you have to realize.. I appreciate the information, good or bad because if I am to get better I need both.. not just one kind of critizism. you know.

Thanks everyone... and keep posting your routines if you guys feel like it.

barnes3

 

[Edu]

Why you make incline moviments first?
do you like to get your shoulders and triceps tired?

Or the reason is that you want to develop more the upper chest?
I think it's wrong.

 

[neo1605]

bro.........you need some power movements in there.

DB Bench ......................5 sets
DB Incline .....................5 sets
Hammer strength...........4 sets
Incline or flat fly's...........4 sets
Pec Dec...........................4 set
Cable Crossovers............4 sets
-------------------------------------------

May seem like a lot, but I only train chest once every 6 days.

 

[calvesodeath]

Pec Dec (3 sets of 8 reps)
Flat Bench Press (3 sets of 8 reps)
Incline Dumbell Press (3 sets of 8 reps)
Decline Dumbell Press (3 sets of 8 reps)
Cable Flys OR Flat Bench Flys (3 sets of 8 reps)

I have been using this for about 6 months now (spose its time to change for awhile ) and it has worked extremely well for me!

 

[barnes3]

bro.........you need some power movements in there.

DB Bench ......................5 sets
DB Incline .....................5 sets
Hammer strength...........4 sets
Incline or flat fly's...........4 sets
Pec Dec...........................4 set
Cable Crossovers............4 sets
-------------------------------------------

May seem like a lot, but I only train chest once every 6 days.

I did chest yesterday (11/1), and is essentially what I did and I can feel my chest today... The only thing that I did not do that is on you list is incline or flat fly's.

By the way... do any of you guys know another lower pec exercise besides decline db press??

barnes3

 

[Ingram]

By the way... do any of you guys know another lower pec exercise besides decline db press??

Dips