Please post your chest routine....

[GearCowboy]

Please post your chest routine.... for karma!

I think I am still overworking my chest... originally I was doing like 4 sets of 6 reps, 4 sets of 8 reps, 4 sets of 10 reps, 4 sets of 12 reps, then one set with as many reps as i could with like 185. I am not getting much stronger, and I didn't put on much size at all on my chest during my last cycle, so I'd like some opinions on what you guys do... how many sets/reps for flat bench press, flys, incline, decline... let me know! Thanks!

p.s. karma to any and all good answers =) hehe

 

[FISHTALES]

WARM UP 135 FOR 10 TWICE
185 FOR 10
225 FOR 10
SET 8-10
SET 8-10
SET 8-10
BURN
MACHINE HAMMER ETC 3 SETS 10
INCLINE DUMBELL 3 SETS
DONE
I VARY THE MACHINE WORKOUT BETWEEN FLAT INCLINE OR DECLINE AND OCCASIONALLY START WORKOUT WITH INCLINE.
OH AND EVERY 3-4 WEEKS DO 4-8 REPS AND SOMETIMES 1-2.REPS

 

[Nathan]

I recommend the following:

4 sets flat bench - 8,7,6,5
4 sets incline dumbells - 9,8,7,6
3 sets dumbell flyes - 12,9,6

You could also just to a rep scheme of about 12,9,6,3-5. That is a good way to go, but I like to warm up then jump into heavy shit as I find I get more reps with the heavier weight that way. Anyway, hope that helps.

 

[The Almighty]

Incline flys: 3 Sets of 10
Incline DB Press: 3 Sets of 12,10,8
Flat Barbell Press: 3 Sets of 12,10,8
Superset: Dips/Pushups: 3 Sets of 10.

Every other workout I do flat bench before incline db just to mix it up a little.

 

[GearCowboy]

...much karma for you 3...

 

[bstoryrn]

I prefer to start with inclines.
Warm up first
INCLINE BARBELL
3 sets 6-10 reps
FLAT BARBELL
3 sets 6-10 reps
HAMMER STRENGTH (wide chest)
3 sets 10 reps
PECK DECK
3 sets 8-12 reps
I usually finish with 2 sets of weighted dips (good burn)

 

[SNAKE BITE]

warm up then do the heaviest weight you can for 4-6 reps--3 sets per exercise, no more than 9 total sets. this will build muscle every workout!

 

[nyflex]

Train them different all the time .. Variety is key. Intensity is a must.
Do some rotater cuff exercises first to warm you up and prevent future injuries. Then
Start always with incline or decline DB or BB Presses.
Do one or the other each week as your first exercise, alternating each week.
Then do A flat Press DB or BB.
Then Some kind of Fly movement, Pec Dec or Cables.
Alternate each week heavy then go a lighter the next week.
Heavy 6 rep to 8 with rest time of 3-5 minutes
Lighter days rest 30 seconds to 1 1/2 minutes max.
Do a lot of DB work for the stabilizer muscles.
Use strict form on your negative and positive contrations.
Once in awhile use the pec dec machine or cable cross-overs as a warm up too .

 

[Thaibox]

Cowboy, have you tried working with only DBs for a while?? I hit a wall with my chest and switched to strictly DBs for two months and it helped me out noticeably. Just an idea

 

[punkassmofo]

2-3 flat barbell warm-ups
3 decline dumbbells-first set 90's 6-8 reps to failure second and third set 75's to failure usually 11-12 on 2nd and 6-8 on last ---to failure...

3 sets of weighted dips, third set is just body weight set reps are usually like 12, 9, 8----all to failure

2 sets of flys- 50's x 6-8, 40's x 10-12