Thread: Post your BEST Chest Routines GUYS!

Flat BB press 4x6
Incline BB press 4x8


Hit 550+ raw at 257 with this workout, genetics and drugs sure as hell helped but the fact that I did not waste my time with cable anything was a great training idea.

BEST way to increase your bench press!

Using a smith machine. Load it up with JUST a 25lb plate on each side. Lie down underneath the bar on the floor so that the bar comes down to your chest in the same place as it would if you were benching. (adjust yourself) Do a normal bench press but THROW the weight at the top position. Keep your arms sraight and catch it when it comes back down.. That's one. Do this until failure. Until you literally cannot throw the weight 1 cm more. Then do 2 more sets

This is usually done best at the end of a chest routine..

It's awesome because the floor wont allow you to go down further than a 90 Degree bend in your elbows. So you can't load up. It's ALL chest

Originally Posted by OttoRocket11

BEST way to increase your bench press!

Using a smith machine. Load it up with JUST a 25lb plate on each side. Lie down underneath the bar on the floor so that the bar comes down to your chest in the same place as it would if you were benching. (adjust yourself) Do a normal bench press but THROW the weight at the top position. Keep your arms sraight and catch it when it comes back down.. That's one. Do this until failure. Until you literally cannot throw the weight 1 cm more. Then do 2 more sets

This is usually done best at the end of a chest routine..

It's awesome because the floor wont allow you to go down further than a 90 Degree bend in your elbows. So you can't load up. It's ALL chest

The lock out portion of bench press is almost all triceps actually. The lower part is more chest. Floor pressing is used in power lifting as an accessory lift, but I've never heard of using really light weight. Who told you to do this? I don't see how very high reps would correlate to a bigger 1rm.

Originally Posted by OttoRocket11

BEST way to increase your bench press!

Using a smith machine. Load it up with JUST a 25lb plate on each side. Lie down underneath the bar on the floor so that the bar comes down to your chest in the same place as it would if you were benching. (adjust yourself) Do a normal bench press but THROW the weight at the top position. Keep your arms sraight and catch it when it comes back down.. That's one. Do this until failure. Until you literally cannot throw the weight 1 cm more. Then do 2 more sets

This is usually done best at the end of a chest routine..

It's awesome because the floor wont allow you to go down further than a 90 Degree bend in your elbows. So you can't load up. It's ALL chest

That is just horrible advice.


Read more and post less son.

Originally Posted by GeorgeForemanRules

That is just horrible advice.


Read more and post less son.

Lol okay??? I got this exercise from the same man who trained Adam Archuletta (the football player). Adam was a walk-on at Arizona State and turned out to be one of the best DB's in the GAME! I assure you his trainer that gave me this advise knows what he is doing. He's the reason Adam even got to the League..

And I have been training a long time and i know EXACTLY what im talking about. This exercise is like plyometrics for your chest. The throwing and catching motion activates smaller muscle fibers in your chest that are RARELY worked by most people..

Im sorry, I love Ironmag but there are WAAAYY too many "Know-it-all's" on here that THINK they know everything

Because I don't have 1000+ posts and a reputation in the 9 digits I don't know what I'm talking about??? Lmao...

Some of us JUST found this site. Keep that in mind before you run your mouth

Charles Poliquin posted a study and write-up of a workout JUST like this one time.. Explained the principles behind it etc...

If I can find it then I will post.

Is he an Idiot too????

Is he talking about speed work? That definitely has it's place in a power lifters routine. I've just never heard too much about power lifters failing in such high rep ranges. I've read a little bit about motor unit recruitment but I've never heard of anything like that.

Precisely! He's talking about short-burst muscle fibers in your chest. Not upping your 1rm on bench press but rather upping how many times you can bench 225. Like they do in the NFL combine.

I guess I should have clarified.. But too late. Some DOUCHEBAG with no life gave me negative rep points. lol unreal

Originally Posted by ihateschoolmt

Is he talking about speed work? That definitely has it's place in a power lifters routine. I've just never heard too much about power lifters failing in such high rep ranges. I've read a little bit about motor unit recruitment but I've never heard of anything like that.

Wait? and WHERE did a powerlifter ever get brought into this...? I never said anything about a powerlifter lol. I train athletes.. I'm confused?

Originally Posted by OttoRocket11

BEST way to increase your bench press!

Originally Posted by OttoRocket11

Wait? and WHERE did a powerlifter ever get brought into this...? I never said anything about a powerlifter lol. I train athletes.. I'm confused?

1rm bench is power lifting talk to me, I don't think it matters who your training when you talk about increasing 1 rep maxes power lifting technique is the way to go.

Also, I believe speed work is usually left in low rep ranges for a reason when referring to a 1rm, but it's probably different with training athletes as that isn't their main focus.

First of all I rotate between db and bb flat presses. Although, I always use db's for incline... This is my typical db routine-
warm up 60lbs 20rep
1st set- 80lbs 12 reps
2nd set-100lbs 10reps
3rd set-120lbs 8rep
4th set 90lbs to RM
5th set 80lbs slow reps with negatives to RM
Inclines I do 6 sets changing the angle after 3.
sets 1-3 100lbs to failure (RM) about 8 reps
sets 4-6 80's or 90's to failure (RM) about 8-10 reps
Flies- I also use dumbbells with a slight incline
4-5 sets, 35-50lbs doing 10-14 reps.
This is one of many different chest workout I use...

BB bench press: 8-12x4
DB incline: 8-12x4
Hammer machine decline press: 8-12x4
Cable flies/decline push ups, super sets:8-12x4 or till failure
Machine dips: 15x4 maxed
Pec deck: 8-12x4
Burn out completely w push ups to end routine

Yea I run gear, but was routine before as well for most weeks. I focus on all heads of one muscle group to have no lack. Having superb results.

I spotted some kid for a DC set on bench and it's got me thinkin I might try it for a shock.

He had 225 on there and he did 17 or 18 reps with it and rested for less than a minute and then banged out another 7. From what I recall that's a DC principle right? But then he put 245 on there as I was leaving so Idk if he was following a DC program per say or not. I could tell his chest was cookin after that though.

DC? Are you referring to DoggCrap training?? If so then I am a firm believer in it! I've tried it for a period of 6 weeks and I LOVED it! It's pretty hard though.. Definitely gotta make sure your cardio is up to par an your muscular endurance, otherwise you will just DIE.

I used to lift REALLY heavy for sets of 5, stuff like that. But I don't train like that anymore. I find that doing more DoggCrap type training or anaerobic type stuff works WAY better! Doing sets to failure with lighter weight and then not resting very long in-between your sets. Works wonders for me, but everyones different and everyone responds differently to certain types of training.

I also HATE doing cardio so when I workout I like to kill 2 birds with one stone and get my cardio in while lifting by taking hardly ANY rest in-between sets

Originally Posted by OttoRocket11

DC? Are you referring to DoggCrap training?? If so then I am a firm believer in it! I've tried it for a period of 6 weeks and I LOVED it! It's pretty hard though.. Definitely gotta make sure your cardio is up to par an your muscular endurance, otherwise you will just DIE.

I used to lift REALLY heavy for sets of 5, stuff like that. But I don't train like that anymore. I find that doing more DoggCrap type training or anaerobic type stuff works WAY better! Doing sets to failure with lighter weight and then not resting very long in-between your sets. Works wonders for me, but everyones different and everyone responds differently to certain types of training.

I also HATE doing cardio so when I workout I like to kill 2 birds with one stone and get my cardio in while lifting by taking hardly ANY rest in-between sets

All weight training is Anaerobic within a certain rep range!

Originally Posted by OttoRocket11

Lol okay??? I got this exercise from the same man who trained Adam Archuletta (the football player). Adam was a walk-on at Arizona State and turned out to be one of the best DB's in the GAME! I assure you his trainer that gave me this advise knows what he is doing. He's the reason Adam even got to the League..

And I have been training a long time and i know EXACTLY what im talking about. This exercise is like plyometrics for your chest. The throwing and catching motion activates smaller muscle fibers in your chest that are RARELY worked by most people..

Im sorry, I love Ironmag but there are WAAAYY too many "Know-it-all's" on here that THINK they know everything

I won't pretend to know if this is in fact a good exercise or not, I've never tried it and probably never will, but this much I will comment on.. At no time did Archuleta's trainer ever become the only reason he made it into the NFL, that's the most ridiculous statement I've read on here to date and to try and use Archuleta's trainer ( Jay Schroeder of evo-sports by the way) , you should at least reference him if your using him to add legitamacy to your post. Talent, determination and more talent gets you drafted 20th not a good trainer with an out of the box training move. I like Archuleta but he was never one of the best safties (although at one time the highest paid) let alone DB in the NFL. As far as I know he never made a pro-bowl and absolutely will not ever become a hall of fame nominee. Perhaps you can make the NFL since your training with his trainer, if the trainer is the only reason he made it there. Oh, let me guess you would but your just not into football. Sorry, sore spot with me and I'm tired. Good luck with the workouts.

Originally Posted by trapzilla

Incline bench-4x7
flat bench -3x8-10
incline dumbbell bench 3x10-12
incline flys- 3x6-8
flat flyes 3x8-10
underhand crossovers/decline benches 3-4x10-20

wicked pump always ensues

that real close to mine,,

i like it

that's a ton of volume. you guys are animals.

Mine this week was:
Incline Bench - 5X15-6 (135, 185, 225, 275)
Flat Dumbell bench - 4X12 (100's)
Flat Dumbell Flies - 3X12 (50's)
Weighted Dips - +45 3X15
Cable Crossovers - 3X15

BB press 5x10
DB incline press 5x10
smith machine decline 3x10
DB incline fly 5x10
cable fly 5x10

All my last set go to failure.

Originally Posted by feinburgrl

BB press 5x10
DB incline press 5x10
smith machine decline 3x10
DB incline fly 5x10
cable fly 5x10

All my last set go to failure.

I like.

some times i use pre or post exhaust on chest days, set of flyes followed by a set of benches usually in the 5-8 rep range,( no rest between exercises) other days ill just do 8x8 and sometimes ill do regular sets 5x8-10 bench press incine decline or flat and regular flyes. some pullovers db bb. 5x8-10. be careful on the pre and post system if done for to long period of time can lead to over training

This is while on the sauce. I do not recommend this kind of volume natty:

Decline Barbell 4x6-10
Flat Dumbell 4x6-10
Incline Dumbell 4x6-10
Weighted Dips 4x6-10
Dumbell Pullovers 4x8-10; superset with Dumbell Flys 3x10
Cable Crossovers with massive squeeze at the bottom of the movement 3x10

Done...