Thread: What's your chest routine?

bench
incline
decline

bench
incline
decline
cables

i was just wondering if you more experienced people still use dumbells for benching?

bench
incline
dips/decline (alternate)
flys

bench---once a month I do dumbells
incline----once a month I do dumbells
dips/decline (alternate)
flys---sometimes

Incline Dbell(I use them all the time)
Flat dbell
weighted dips
decline fly's

Flat bench
Incline bench alternate db and bb
drop set of some machine I don't know the name of. It is like flys but you sit with your back at 90 degrees.

One Week
Flat Bench
Incline flys dumbells
Cables
Dumbell pullovers

Next Week
Incline barbell
Flat dumbell flys
Decline
Dumbell pullovers

Right now... I throw in mil. press for shoulders

Flat BB Bench 3x6-8
BB Military Press 2x 8-10
Dips 2x6-8
DB Flyes 2x8-10
DB Overheads 2x 6-8
DB Kickbacks 2x10-12

Bench
Incline
Decline
Cables
Pec Deck

bench alternates between 2 phases i made up all myself
each phase is 1 week lol...


Week 1:
Flat Barbell Bench- 5,4,3,2,1 reps
Dumbell flat bench- 3x5
Barbell incline- 3x4

week 2:
Flat Bench- 4x6-8
Incline dumbells- 3x8
Cable/band crossovers- 3x8

thats excluding my other body parts i do on chest day, such as shoulder and or triceps..

Yesterday it was:
Flat BB Bench(heavy)
Incline Flyes

Flat bench
Incline bench
Flat dumbells
Incline dumbells
Sitting chest flies on the machine (90degree angle)

Depends, i try to alternate everything

flat BB
incline BB
decline BB
flat DB
incline DB
decline DB
incline flyes
decline flyes
flat flyes

typically 2 pressing movements and 1 type of fly. or 3 pressing movement and no flyes, or 1 pressing movement and 2 types of flyes

i dont like doing dips for chest, i like them for tri's. and I've used cables before but for some reason they never stuck

DB's make my chest soar the most and i like them because I can control the weight better and squeeze

Flat bench DB x 5
Incline DB x 4
Flat bench x 4
Incline bench x 4
Incline Flys x 3
Flat bench Flys x 3
Decline bench x 3
Decline Flys x 3
Cable Crossovers x 4
Pec Deck x 3

Every Monday. Keeps me sore for 6 days every time. Usually I change the order of those exercises around in order to keep my body guessing.

Does anyone do pullovers or am I in the minority?

Bench Pressx5
Incline Dumbbell x4
Flat Fly'sx3
Close Grip x4
Skull crushers x 3

Flat Bench with DB
Incline with DB
DB flys
Cable Standing Fly
or Chest Dip
I like to use mostly DB because I work out alone and don't need a spotter.
I also think it isolates the pecs better....

Originally Posted by live2pump

Does anyone do pullovers or am I in the minority?

With DB's or Bar??? I take it your doing them straight arm to work the chest rather than the tri's.

With db's!

I'm talking about lying on the bench pependicullary (making a T) and extending the dumbell almost to the ground and bringing it back up just over your head.

Originally Posted by live2pump

Does anyone do pullovers or am I in the minority?

I do them on back day.

my chest routine usually consists of a incline movement, decline movement and a db fly movement. at most I do about 8 working sets

i do pullovers on back days


flat bench
db bench
decline flys

My chest workout usually has the following exercises:

- decline bench presses
- flat DB flyes
- incline bench presses
- flat DB presses

In no specific order.

Originally Posted by DamnHardGainer

Flat bench DB x 5
Incline DB x 4
Flat bench x 4
Incline bench x 4
Incline Flys x 3
Flat bench Flys x 3
Decline bench x 3
Decline Flys x 3
Cable Crossovers x 4
Pec Deck x 3

Every Monday. Keeps me sore for 6 days every time. Usually I change the order of those exercises around in order to keep my body guessing.

36 fukin sets!... no wonder you think you're a "hardgainer"... overtraining like WHOA. You need to learn a lot.

Flat BB x 3
Incline BB x 1
Decline x 1
Cable Flies x 1

BB bench x3
db incline x3
bb decline x3
Plate loaded press x3
Mac flys x3
Vert mac press x3

Flat bench (barbell)
Incline (dumbbell)

and sometimes decline with barbell or dumbbell.

Originally Posted by DamnHardGainer

Flat bench DB x 5
Incline DB x 4
Flat bench x 4
Incline bench x 4
Incline Flys x 3
Flat bench Flys x 3
Decline bench x 3
Decline Flys x 3
Cable Crossovers x 4
Pec Deck x 3

Every Monday. Keeps me sore for 6 days every time. Usually I change the order of those exercises around in order to keep my body guessing.

Holy overtraining!