Share your chest workout

[BrickGirl]

Normal workout, not training for a bench meet:

Incline Straight Bar 4 sets 12,10,8,6 reps
Decline Hammer Machine 4 sets 12,10,8,6 reps
Pec Machine 4 sets 12,10,8,6 reps

Heavy Heavy Heavy

 

[MrMuscle the return]

Yeah if you want some strenght i suggest doing some heavy decline presses. those help alot.

 

[bigguns15]

I train for strength. For my chest day, I do flat (maybe more like a decline with my arch) BB, then flat db, then either decline bb or decline on the hammer strength machine. I follow a percentage based training cycle.

I also have another day for speed bench where I do 6 sets of 3 with the green bands. This is also percentage based.

Then I have a day for board presses and tris. I use a 2 board and move my hands in one hand width. I'll usually do half of the reps of whatever my regular bench workout was and the weight is based off a percentage. That is followed by weighted dips, overhead extensions and close grip decline.

 

[nikkita]

Twice per week...

DB Decline, DB Flat Bench, Machine press, Weighted dips.

I also do pushups at several different angles.

 

[wilson6]

Not including warm-ups for heavy day.

2 sets flat bench (rep/set scheme varies) sometimes pauses, speed sets (9 sets of 3 reps), etc.

1 set floor bench w/pauses

The rest in the 8 - 15 rep range and to failure, but only once every two weeks.

2 sets flat flyes or pec deck (drop sets)

2 sets either incline or decline DB presses.

1 set pull-overs

Light days are 3 sets of 3 exercises.

I keep it simple, get good results and am really sore after heavy days.

W6

 

[ArtsyChic]

What's a pull over? And is there a place where I can see what they look like?

Alicia

 

[spatts]

Artsychic, if you go to the training board, there's a sticky up top with exercise videos. At least 3 of those links show pull overs.

 

[vinylgroover]

Give Needsize's 5x5 a try........it's a good strength/size combo builder;

5x5 Incline bench (30 degrees)
2x8 Dips
2x8 Incline dumbell press

Cables, pec-decs, flyes etc. are a waste of time IMO.

 

[RottenWillow]

Looks like I picked a good thread to resurrect.

Speed sets appear to be characterized by comparatively high set volume and low reps. Got that part, but is each set to failure and what is the rest interval between sets?

 

[ArtsyChic]

Thanks Spatts..

I also need a change up..feel like my work outs are getting stagnant. I have intentions of keeping the bench, squat, deadlift big boys in there..but need some others exercises for a change.

Alicia