need suggestions on chest routine...

[RyanH]

I always do,

benchpress--6 sets
incline press--6 sets
dips---5 sets
dumbbell flies----6 sets....
cables---5 sets

I've had good sucess with this routine, but would like to try a new chest work-out to alternate with....My goal is to put mass on.

Any suggestions?

Ryan.

 

[big4life]

First off, that looks like too many sets.

How many reps are you doing?

My workout is.

incline db press- 3 sets 8-10 reps

Flatbench db press- 3 sets 8-10 reps

incline flyes-3 sets

occasionaly I will add decline presses and cable crossovers.

Those sets don't include my warmup sets.

 

[bouncer]

Ryan you just posted 28 set's there man !!.

Building big muscles is simple, so keep it simple.

After two warm ups I do 4 working sets of flat bench, 4 incline and 4 dips with a wide wide grip.
Sometimes I do cable cross over's if I'm not up to the dips.

Bouncer

 

[gymtime]

Bouncer, I'll go ya one better. I think 12 sets for chest is high as well. I do 9-10 sets, high weight, 10-8-6 reps. If you do that with good form and intensity, it's all you need.

If you can do six sets of anything, the weight is too light. If you can do more than ten reps of anything, the weight is too light. Lift heavy, or not at all.

 

[manny78]

Flat bench press - 4 sets reps: 8-6-4-4

Dumbell incline - 4 sets (last one is a drop set) 8-6-4-8

cables - 4 sets (last drop set) 8-6-4-8

Peck deck - 4 sets (last drop) 6-6-4-6

you finish with some dips

 

[Kahn]

Most people have to cut their workout in half dude, you have to cut yours in third. I'd back off to two exercises for five sets twice a week. Do different exercises on the second workout for the same 5 sets. I look at it as a half baked way of doing two one time a week workouts. Flat bench and DB press' one day and incline and decline the second. every three weeks, change your rep scheme from high to low.

 

[The Shadow]

Cut your sets in half and up the intensity.

Superset:

Bench press and Pec-dec for 4 sets each of 8-12 reps.

Finish with 3 sets of dips superseted with Incline flyes for 8-12.

 

[RyanH]

Thanks for the advice everyone.

I'm going to cut the sets tomorrow when I train chest.

Ryan.

 

[cure]

I'd usually do no more than 9 sets, heavy as you can go for 6 reps but concentrate on form not the heavy weight.