Benchless chest routine...........

[louman]

Hoping to get some input on a new chest routine. I want a completely new routine. Have been alternating between bench first and incline first for quite some time and I though if this.

Hammer strength incline machine
Smith machine decline
Dips leaning foward to emphasize chest
Cable crossover
Db pullover

I usually stick too free weights but I want a whole new workout to shock the muscle and keep things fresh. This workout will be for hypertrophy

4sets of each 12 reps

 

[Southernfish]

Personally i like to mix machines+free weights into every routine, each workout switching movements up. I believe every workout should include 3 pressing movement, flat, incline, and decline. I find two free weight presses and one machine to be most effective. Too many machine movements isnt going to build up stabilizing muscles. I never do the same workout more than one time. This way you keep your muscles needing to adapt. With that said though, the routine you posted, although it contains too many machines, will work if you arent used to it. I dont believe in set routines though, i just do whatever im in the mood for that day as ling as my sets and reps are where theyre supposed to be and the workload us greater than the previous workout.

 

[louman]

I'll usuLly keep the same routine for 4-6 weeks but change favors such as reps,wieght used,rest periods volume etc. That way I can track progess. Ya I feel like this is a lot of machines as well don't et me wrong this will not be a long time deal
Maybe just a week or two. Need something fresh mainly for the mind.

 

[Metalhead]

I would at least do bb decline and then everything else like youve laid out, or at least do it for a week or 2 like you mentioned

 

[halfwit]

Agree with Metalhead; I'd try to find a different option than smith for any pressing motion exercise as you'll inevitably mess up your shoulders due to the fixed range of motion on them. Otherwise looks good to me.

 

[louman]

Oh yeah for sure on two week I'll go back to barbell bench,inine and then db decline with flyes. Or something ing those lines.

 

[snowpatrol123]

I wouldn't stop pressing altogether (the smith decline, and hammer machine are pressing anyways)

Just switch between incline barbell bench + flat DB bench for a few weeks then flat barbell bench + incline DB bench. Or alternate every workout.

Just my .02 as a gymrat

 

[Ocean Rhino]

If you are looking for size and shape vice strength, stop barbell benching; it hits front delts and tris more than chest. If you must flat bench, do DB as Snowpatrol suggests, and try with your grip facing inwards to keep your front delt less engaged. Incline is better for chest than flat bench, believe it or not. Echo the no smith machine, a barbell is already a forced plane, why make it even worse? Has it's value, but has more downsides to me. Dumbells are your biggest bang for symmetry and working stabilizing muscles.

Try mixing up your cable crossovers, come from below, above and straight across etc. Love me some cables.

Maybe an actual BB can give you better advice, also my $0.02 with 25+ years training, but mostly on strength and athletic performance.

 

[snowpatrol123]

This wasn't my best chest day due to fatigue etc, but just an example of what I've been doing lately lou:

http://www.steroidology.com/forum/m...mo-rehab-input-appreciated-2.html#post3496582

 

[louman]

I know Dorian Yates is a huge advocate of deine as it takes ur shoulders out of it more and hits it on ur chest. Ya I agree for size I like inine,decline,cable flyes and pullovers

 

[snowpatrol123]

I know Dorian Yates is a huge advocate of deine as it takes ur shoulders out of it more and hits it on ur chest. Ya I agree for size I like inine,decline,cable flyes and pullovers

I think if an impressive chest is your goal, and when I think of that I think of Arnold tbh...weighted chest dips, flyes (especially dropsets) and incline DB press would be my top 3 go-tos.

 

[Southernfish]

Its good to switch you rep range up too to work both fast and slow twitch muscle fibers, i like to go a bit heavier and less reps on pressing movements and all other movement a little lighter with higher reps or visa versa from time to time.

 

[louman]

Do you guys do db pullovers? I started doing those back in June and I def added some density and thickness I firmly believe it's from these. Love them.

I like to do waves. Maybe a few weeks at 12 reps then 8 then 6 etc. Increase wieght of course
Or I'll do week 1 12 reps, week 2 10 and so. On till I get to 4 on compound but never below 6 on arms or isolTion. Add a good amount of wieght of course. Then I'll re start he wave and increase wieght from the first time and maybe change up some of the exercises but keep the compound lifts the same such as bench dead and squats. This helped me get stringer

 

[Southernfish]

Pullovers are great, i do them all the time, my favorite is the pullover machine, you get a greater range if motion. There great for adding thickness as they expand your rib cage.

 

[louman]

Ah ya my gym doesn't hVe that. I just do the db version. Love it. Will throw in on back day sometimes as well.

 

[Southernfish]

Ya one of the gyms i go to has it, i love it. But ya DB is great too, just dont go too far down, you put way too much strain on your shoulders doing that, go down until your triceps are parallel with the floor.

 

[snowpatrol123]

You can also do a pullover on the low cable machine w/ an incline bench too, I like the steady tension from cables vs. decreased tension as you progress through the movement with a dumbbell

 

[louman]

You can also do a pullover on the low cable machine w/ an incline bench too, I like the steady tension from cables vs. decreased tension as you progress through the movement with a dumbbell

Ya def I have done that on the dual cable with a long bar strath cement at a 45 inine. This way I feel in my lats and Teres minor/major more. Not a bad thing though
A nice set of wings is def better than pecs IMO

 

[louman]

So how about this guys
Db incline
Smith decline
Hs incline machine
Cable crossovers
Db pullover

I want to keep smith decline in as I've never done my chest presses on it so want to throw some knew things in for mental stimulTion if anything to keep it fresh as I'm getting bored from my routines ife been cying similar ones for a while