Please post your chest routine....

[xmoulton508x]

GearCowboy you're definiatley doing way too many sets....you don't need to do 4 sets for each weight increase you do. Just do a few warm ups the do 3-4 sets with your working weight. You should make much more progress.

My routine

WEEK 1

Incline Barbell : 2 warm ups and 3 sets 6-8 reps working weight
Decline dumbell : 3 sets 6-8 reps
Cable crossovers : 3 sets 6-8 reps

WEEK2

Flat Barbell : 2 warm ups and 3 sets 12 reps
Incline dumbell : 3 sets 12 reps
Incline flyes : 12 reps


Then I alternate Week 1 and Week 2 .....it gives a little variety

 

[Zyglamail]

Mine is simple, I do a couple warm ups, then flat bench for 3 sets, incline for 3 sets, close grip for 3 sets and dips for 3 sets. My target rep range is 8-10 for all sets. Nothing flashy but it works for me.

 

[rugger]

Add my "triple-threat-set" to your chest workout and you WILL grow and get stronger.

After my flat bench(2 warm ups 2-3 work sets) I move to incline db press, here is where the blasting occurs:

1 set...grab the weight you can do 10-12, then grab the 10 and 20 pounds less (in other words grab the 110, 100 and 90s)
Rep the 110 to failure (hopefully around the 10-12 mark), then immediately grab the 100s and rep out (5 if you are lucky), the immediately grab the 90s and get 1-3.

This will give you the best pump ever and completely blasts your pecs.

After that it's incline flyes x 2, the dips x 2. DONE.

You can use this with many exercises and body parts, but I would not recommend doing it on consecutive workouts.

Rugger

 

[tury]

u are over working

do flat, then incline or vise versa and then maybe decline and finish off with fly's to stretch out the muscles. but not so many sets unless you are on good gear

 

[ultragainz]

i dont know i got a lot...i change them a lot...here are some...

flat fly---2 sets
flt press--2 sets
incline flys 3 sets
incline press 3 sets
dumbel pullovers 2-3 sets
**sometimes i might do 2 sets on incline and 3 sets on flat....**

incline press---3sets
flat press---3sets
machine flys---3sets
cable cross over----3sets
**reps always change**

incline or flat press 3 sests
incline or flat flys 3 sets
cable cross overs 3 sets
dumbel pullovers---3 sets
**reps always change**

i also do some decline flys and presses,and dips ect......

 

[mtrsprt]

works for me...

upper body stretch.
25 pushups
4 sets flat BB
4 sets incline BB
3 sets flat flys

4 days later:
25 pushups
4 sets flat DB
4 sets inlcline DB
3 sets of butterflies

 

[DrJMW]

Inclined Bench-- 2 sets of 8 to positive failure, then do 3 negatives.

Flat Bench--same. I do this twice per week for 3 weeks, then...

Inclined Bench--5/4/3/2/1, increasing weight up the pyramid.
Flat Bench--5/4/3/2/1, increasing weight up the pyramid. three weeks, twice per week.

 

[BGMARC1]

here is mine..when on gear..
i have trained 2 different ways in my 15 years of trainingin the begining was just for strenght.. it was like this
flat bench 1 warm up
then 1 workin sets 10 reps then 3 sets of 5 reps as heavy as possible
incline bench same way 1 heavy set 10 reps
then 3 sets 5 reps heavy
then flat or incline dumbles done same way
then last chest excerise is always dips...done in the position to s
tress the chest the most..leaning forward elbows out i got very very strong doin this..i would of been very strong no matter how i trained chest because its the intenceity of training that counts..no talkin and a great partner.. now its just for the squeeze and the mind muscle connection u know??im better then ever..but i will never forget how i got here.. good luck

 

[FBI]

barbell bench or dumbell bench - 12 10 try for 8 (incrementing up 20 pounds every set)
barbell incline or dumbell incline - 12 10 try for 8 (incrementing up 20 pounds every set)
some shaping movement(dumbell flies, cable flies, etc.) - 12 10 try for 8 (incrementing up 10 pounds every set)
21's or negatives or something until i can't feel my chest of a previous exercise done that day, usually the shaping movement