What's your chest routine?

[Leatherface]

What does your chest routine typically look like guys and gals?

 

[Machher]

bench
incline
decline

 

[pumpthatiron]

bench
incline
decline
cables

 

[pumpthatiron]

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

 

[reg56]

bench
incline
dips/decline (alternate)
flys

 

[min0 lee]

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

 

[Tommy]

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

 

[ihateschoolmt]

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.

 

[live2pump]

One Week
Flat Bench
Incline flys dumbells
Cables
Dumbell pullovers

Next Week
Incline barbell
Flat dumbell flys
Decline
Dumbell pullovers

 

[Seanp156]

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

 

[Goodfella9783]

Bench
Incline
Decline
Cables
Pec Deck

 

[myCATpowerlifts]

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..

 

[PreMier]

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

 

[Brolly]

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

 

[fUnc17]

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

 

[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.

 

[live2pump]

Does anyone do pullovers or am I in the minority?

 

[Trusted Employe]

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

 

[Phoenix87]

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....

 

[Phoenix87]

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.

 

[live2pump]

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.

 

[LAM]

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

 

[Premiere]

i do pullovers on back days


flat bench
db bench
decline flys

 

[M.J.H.]

My chest workout usually has the following exercises:

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

In no specific order.

 

[pumpthatiron]

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.

 

[soxmuscle]

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

 

[westb51]

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

 

[BIGDAVE]

Flat bench (barbell)
Incline (dumbbell)

and sometimes decline with barbell or dumbbell.

 

[min0 lee]

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!

 

[LAM]

Holy overtraining!

to say the least. I would love to see the level of intensity that is used to perform 36 sets.