chest routine suggestions

skinhead skull crusher · 19-04-2006, 09:39 PM

Hi all, if anyone here could give me a couple of suggestions to shake up my chest routine it'd be much appreciated.
As it stands, my routine, (after warm-up) is
4x sets flat BP
4x sets incline DBpress with the bench at 4 progressivly steeper angles
4x sets decline DB press,( sometimes substituted by decline on the smith)
2x sets flat flyes, (sometimes substituted with cable flyes)
2x sets incline flyes
4x sets pullovers
2x sets pushups to failure
any suggestions on how to mix up this routine will be welcome

Nick500 · 19-04-2006, 11:21 PM

In my opinion, your doing far too many sets... your doing a total of 22 sets. Personally, i have achieved really good results from low volume, high intensity, so a max of 10 sets.

normally:
3 sets flat BP
3 sets cable crossover flies
2 sets decline or incline press with smith or dumbells
2 sets incline or flat flies

hope that helps

Nick

chalk · 19-04-2006, 11:42 PM

I agree. Way too many sets. Try Nick's suggestions I'm sure you'll notice a difference.

Could also follow this with 2 exercises for your triceps.
3 sets of dips
3 sets of tricep pressdowns.

Andy1981iron · 20-04-2006, 11:18 AM

Id suggest if you're training naturally to do 7-8 sets for chest (high intensity).

My chest routine

3 x flat bench
2 x dips
2 x incline bench

skinhead skull crusher · 20-04-2006, 05:33 PM

cheers fellas, thanks for the suggestions

kruz · 21-04-2006, 07:32 PM

you could try this. i get a wicked pump from it just flat benchin with barbell
3 sets using a weight that you can only just hit 6reps
2 sets using a weight you can only just hit 10reps
1 set using a weight you can only just hit 20reps

kruz · 21-04-2006, 07:33 PM

you could try this. i get a wicked pump from it just flat benchin with barbell
3 sets using a weight that you can only just hit 6reps
2 sets using a weight you can only just hit 10reps
1 set using a weight you can only just hit 20reps

Dilen147 · 22-04-2006, 12:06 AM

i keep it simple
3 x flat dumbell press
3 x incline dumbell press
3 x decline dumbell press
3 x flye

i mix up which pressing movement i do first each week and also do that angle flye. Presses done for 6-8 reps and flyes for 8-10.

jimbo999 · 22-04-2006, 08:58 AM

3 sets of incline d/bs
2 sets flat smith
3 sets dips

wigz · 21-05-2006, 11:50 AM

definitly 2 many sets for me, all the above look good my chest workout at the mo
flat bench x 3 last set drop set
incline db x 3
flat fly x 3
dips x 3

after the last set of dips i have nothing left to give.. love it!

19-04-2006, 09:39 PM	#1 (permalink)
skinhead skull crusher Under Construction Join Date: Mar 2006 Location: essex Posts: 20 Rep Power:	chest routine suggestions Hi all, if anyone here could give me a couple of suggestions to shake up my chest routine it'd be much appreciated. As it stands, my routine, (after warm-up) is 4x sets flat BP 4x sets incline DBpress with the bench at 4 progressivly steeper angles 4x sets decline DB press,( sometimes substituted by decline on the smith) 2x sets flat flyes, (sometimes substituted with cable flyes) 2x sets incline flyes 4x sets pullovers 2x sets pushups to failure any suggestions on how to mix up this routine will be welcome

19-04-2006, 11:21 PM	#2 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,227 Rep Power:	In my opinion, your doing far too many sets... your doing a total of 22 sets. Personally, i have achieved really good results from low volume, high intensity, so a max of 10 sets. normally: 3 sets flat BP 3 sets cable crossover flies 2 sets decline or incline press with smith or dumbells 2 sets incline or flat flies hope that helps Nick ______________________ - Obsession is what lazy people call dedication -

20-04-2006, 05:33 PM	#5 (permalink)
skinhead skull crusher Under Construction Join Date: Mar 2006 Location: essex Posts: 20 Rep Power:	cheers fellas, thanks for the suggestions ______________________ if it doesn't hurt you're wasting your time

21-04-2006, 07:32 PM	#6 (permalink)
kruz Making Progress Join Date: Dec 2005 Location: honiton, devon Posts: 128 Rep Power:	you could try this. i get a wicked pump from it just flat benchin with barbell 3 sets using a weight that you can only just hit 6reps 2 sets using a weight you can only just hit 10reps 1 set using a weight you can only just hit 20reps ______________________ eat beef get big!!!

21-04-2006, 07:33 PM	#7 (permalink)
kruz Making Progress Join Date: Dec 2005 Location: honiton, devon Posts: 128 Rep Power:	you could try this. i get a wicked pump from it just flat benchin with barbell 3 sets using a weight that you can only just hit 6reps 2 sets using a weight you can only just hit 10reps 1 set using a weight you can only just hit 20reps ______________________ eat beef get big!!!

19-04-2006, 11:42 PM	#3 (permalink)
chalk Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:	I agree. Way too many sets. Try Nick's suggestions I'm sure you'll notice a difference. Could also follow this with 2 exercises for your triceps. 3 sets of dips 3 sets of tricep pressdowns.

20-04-2006, 11:18 AM	#4 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 829 Rep Power:	Id suggest if you're training naturally to do 7-8 sets for chest (high intensity). My chest routine 3 x flat bench 2 x dips 2 x incline bench

22-04-2006, 12:06 AM	#8 (permalink)
Dilen147 Under Construction Join Date: Jan 2006 Posts: 6 Rep Power:	chest i keep it simple 3 x flat dumbell press 3 x incline dumbell press 3 x decline dumbell press 3 x flye i mix up which pressing movement i do first each week and also do that angle flye. Presses done for 6-8 reps and flyes for 8-10.

22-04-2006, 08:58 AM	#9 (permalink)
jimbo999 Under Construction Join Date: Mar 2005 Posts: 85 Rep Power:	3 sets of incline d/bs 2 sets flat smith 3 sets dips

21-05-2006, 11:50 AM	#10 (permalink)
wigz Making Progress Join Date: Sep 2005 Location: Manchester Posts: 430 Rep Power:	definitly 2 many sets for me, all the above look good my chest workout at the mo flat bench x 3 last set drop set incline db x 3 flat fly x 3 dips x 3 after the last set of dips i have nothing left to give.. love it!

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