What chest routine works best for you?

[Neo22]

what kind of sets, reps, weight do you guys think you got the most chest developement from?

my delts really overpower my chest so im trying to reduce my range of motion to isolate my chest more and not so much my delts/tris..basically im not going down to my chest anymore, just to a 90-95 degree bend or slightly lower

just as an example.. yesterday for flat barbell bench..

25 reps 135
20 reps 225
12 reps 315
10 reps 345
5 reps 365
3 reps 375

recently ive been supersetting with barbell bench and flys
to get a mean ass pump

just wondering what you guys are doing out there, im always trying something new when it comes to chest

You actually use more delts at 90. When you press most of the chest involvement is at the bottom of the movement.

 

[LftHndPwrHouse]

try Tri Rack Lock outs

 

[bigfeather]

A recent chest workout
Flat Bench press
Warm ups Sets I Counted
135 x 20 315 x 10 Rest paused on #10
185 x 6 (2 sets) 365 x 6 (2 sets)
225 x 4 (2 sets) 315 x 6-8 all rest pause (2 sets) Slow negative
275 x 3 do not rest the weight on the muscle. Take
a deep breath, drive, repeat.

Incline Bench Press

225 X 10 (warm up)
275 x 6-8 (2 sets)
225 x 6-8 all rest pause (2 sets) Total 9 working sets. No isolation movements, unless I jusy want to stretch to feel good.

 

[socket]

3 sets incline cable flyes as a pre-exhauster, while keeping triceps fresh, then hit hard with 4 sets heavy incline bench press. finish with dumbell flyes, medium weight, high reps, deep stretch, pause at bottom, slow reps, to work the muscle to complete exhaustion.

 

[TtTrain]

Like, using weights and stuff. You know... pushing and pulling on them like HARD most of the time but sometimes not so hard I just try to do a lot.

Tt

 

[LftHndPwrHouse]

Like, using weights and stuff. You know... pushing and pulling on them like HARD most of the time but sometimes not so hard I just try to do a lot.

Tt

I think my IQ just went down 5 points for reading that

 

[jmead]

i want this thread locked after that response

 

[st8grad]

You can do sets of push press or military press before hand if you want to take the delts out somewhat. If you lower your 25 and 20 rep warmups, I think you might be able to have some more left to go higher on the top end. Then toss a high rep on the end of it. You might need to play with the mid weights a little too. You don't need to be hitting maximal weights per se, but you are doing so much pre-exhaustion that it is keeping you from working optimally in the higher range. Delts or not, I would thing more reps in the upper range will still do more for you than pre-exhausting too much and trying to only hit the chest.

10-12 135
10-12 225
10 315
10 345
5 365
5 385
3 395
15-20 225

what kind of sets, reps, weight do you guys think you got the most chest developement from?

my delts really overpower my chest so im trying to reduce my range of motion to isolate my chest more and not so much my delts/tris..basically im not going down to my chest anymore, just to a 90-95 degree bend or slightly lower

just as an example.. yesterday for flat barbell bench..

25 reps 135
20 reps 225
12 reps 315
10 reps 345
5 reps 365
3 reps 375

recently ive been supersetting with barbell bench and flys
to get a mean ass pump

just wondering what you guys are doing out there, im always trying something new when it comes to chest

 

[5x10]

i do 3 sets of heavy barbell bench
then one burnout set

some type of dumbell exercise to squeeze the muscle(flat or incline)

then burnout with either cable, dumbell, or machine flyes

 

[bigfeather]

You can do sets of push press or military press before hand if you want to take the delts out somewhat. If you lower your 25 and 20 rep warmups, I think you might be able to have some more left to go higher on the top end. Then toss a high rep on the end of it. You might need to play with the mid weights a little too. You don't need to be hitting maximal weights per se, but you are doing so much pre-exhaustion that it is keeping you from working optimally in the higher range. Delts or not, I would thing more reps in the upper range will still do more for you than pre-exhausting too much and trying to only hit the chest.

10-12 135
10-12 225
10 315
10 345
5 365
5 385
3 395
15-20 225

That is a very nice chest routine! Your not afraid to " Go There " Good power! Gets me excited reading that. I know that felt good.