Chest Routine

leeds_loiner

Hey all,

Im currently doing 12 sets for my chest workout consisting mainly of bench and dumbell press. I have been restracted on what I could do I have have been training at home. I start as heavy as possible and do my max then pyramid down and finish 60% of my starting weight.

Ive now started using the gym alot more I was wondering if any of you guys have a good chest routine that could help me kick start and bulk again cos mine is abit stale now.

All advice appreciated

Thnx

Leeds

zx9rjas.

For a while I used a routine that gradually increased the sets over a periods of 6 weeks and it helped me get through a stale bit, not a sticking point just livened up the training.

I trained chest on monday and friday like this

Week 1-2

Monday
Dumbell flyes
12, 10 ,10, 10, 12

Incline bench press
12, 10, 10, 12

Bench press
12, 10, 10, 12

Friday
Incline bench press
12, 10, 10, 12

Bench press
12, 10, 10, 12

Dumbell flyes
12, 10 ,10, 10, 12

Week 3-4

Monday
Incline dumbell flyes
12, 10, 10, 12

Dumbell Bench Press
12, 10, 10, 10, 12

Decline Bench Press
12, 10, 10, 10, 12

Friday

Dumbell Bench Press
12, 10, 10, 10, 12

Decline Bench Press
12, 10, 10, 10, 12

Incline dumbell flyes
12, 10, 10, 12

Week 5-6

Monday

Decline dumbell flye
12, 10, 10, 10, 12

Incline Dumbell Bench Press
12, 10, 10, 10, 12

Decline Bench Press
12, 10, 10, 10, 12

Friday
Incline Dumbell Bench Press
12, 10, 10, 10, 12

Decline Bench Press
12, 10, 10, 10, 12

Decline dumbell flye
12, 10, 10, 10, 12

leeds_loiner

Thanks for that I may have to do the same kinda thing

Did you do Chest on its own or did you train it with another body part?

Its the damn bottom half of my chest but I guess thats probably a need do loose fat around there aswell

joe16

dumbell pullover is also a great exercise for expanding the chest, it mainly works and stretches the thorax but hits the chest along with abs and lats amognst other muscles. i would also suggest trying to work the back with chest in the form of suppersetting exercises, this will leave u with a fantastic upper body pump

leeds_loiner

when you superset is it best to

alternate set i.e. do bench then rows

do all sets of chest exercise then all back i.e 3 bench then 3 rows

Do all chest routine then do back?

Let us know what you guys think?

zx9rjas.

Supersets are training one muscle group but performing one exercise for that muscle and ten moving to a different exercise but sticking with the same muscle.

ie. 10 reps of bench press following immediately by 10 reps of flyes.

There are also tri-sets where the same method is adopted but using three consecutive exercises.

I have done the technique suggested by Joe16. I found it gave me little strength/mass gains, but it did feel intense. This is sometimes called push/pull training, and can be used to work the biceps/triceps in the same way.

I would say forget about supersetting at the moment especially if you are following the routine I suggested as the routine alone is enough.

I also would say forget about training chest and back in the same routine following a split schedule. Focus on combining one big muscle group with a smaller group. Some people train chest with biceps or triceps, some do back with biceps/triceps.

I usually have shoulders on a day where I do abs and hamstrings, and quads with calves.

Oh yeah, you want to pick a weight that allows you to reach near failure (not total failure, 1 rep short) until the last set on each exercise. Make sure you pick a weight that allows you to complete all the 10 reps without having to drop the weight as you complete each set. If you get 10 for the first set then 9 then 7, its too much weight. Follow a strict 1-1.5 seconds press phase and 3 seconds lowering.