Post your chest routine

[AirCartman]

Hey, I was curious what everyone else did for chest. I used to have a full chest day (with 5 to 6 excercises). Now i have combined it with my back day. I have seen similar to greater results from this one, perhaps i was overtraining before. What is everyone else doing?

My day:
3 sets dumbbells incline/flat(alternate per week) (1 warm upset)
3 sets smith bench incline/fat (alternate per week) ( real bench pressing bothers my shoulder to much)
AND
3 sets cables high/ 3 sets cable low

OR

3 sets machine peck deck

Is this enough?

 

[MyK]

heres my formula

3 sets of a flat press
3 sets of an incline press
3 sets of a fly

occasionally throw in some dropsets or supersets.

 

[shiznit2169]

3 sets of BB bench press/DB bench press
3 sets of incline press
2-3 sets of incline/flat/decline flyes

will throw in cable crossovers/pec deck/dips every once in a while

 

[ihateschoolmt]

3 sets of DB flat
3 sets of DB incline
1 set of peck deck

 

[* Legion *]

5 sets heavy bench, + two sets warm up
2 double drop sets incline
3 sets pushups between bench

 

[TheCurse]

i usually do 3 types of presses and 1 or 2 types of flys. total sets end up around 15-20, as i have always been a proponent of doing 4-5 working sets for the first 2 exercises.

 

[camarosuper6]

2 sets of a pressing movement (barbell or dumbell)
1 or 2 sets of dips
1 set of flys

 

[lilmike]

4 sets bb flat bench
4 sets incline db
4 sets incline flies or decline db

and then usually some dips or pec deck

 

[WATTS]

5 sets Barbell incline press
3 sets Flat DB press
2 sets Flad DB Flyes

 

[MyK]

4 sets bb flat bench
4 sets incline db
4 sets incline flies or decline db

and then usually some dips or pec deck

IMO you could be overtraining, how many reps you doing per set?

 

[lilmike]

bb bench 3-6, incline 6 usually, incline flies 8 or decline 6, and then dips ill just do 8 or so with body weight

 

[Squaggleboggin]

3x2 DB bench
3x2 DB flies

 

[MyK]

bb bench 3-6, incline 6 usually, incline flies 8 or decline 6, and then dips ill just do 8 or so with body weight

as long as your reaching your goals and its working for you!!

 

[chris2489]

I dont have a set routine but this is what i did the last time i trained it. Also i always go to failure

Incline smith press- 2 sets/6-10 reps
Flat dumbbell press- 2 sets/6-10 reps
Incline dumbbell press- 2 sets/6-10 reps
Dumbbell flies- 2 sets/6-10 reps

 

[CowPimp]

I rotate among 4 workouts. 2 out of the 4 include a single working set of a pressing movement. Typically I do bench press one session and DB bench press the other session.

 

[PTYP]

Current routine = 6 sets flat bb bench (2 warm ups, 4 working)
= 2 sets flyes
= 2 sets db incline

 

[Arisilde]

-Flat Bench (2 warm-up, 3-4 working)
-Dumbell Flyes (3-4 sets, on the slightest incline, first notch on those new incline benches)
-Decline Dumbell Press (3 sets, rep out with flyes sometimes)
-Incline Dumbell Press (3 sets, rep out with flies sometimes)

 

[Tough Old Man]

3 Sets Bench
3 sets DB Bench
3 Sets DB Incl
3 Sets Flyes
3 Sets Pullovers
15 Sets total plus 2 warm up sets

Tough