Bored with chest routine

[Prana]

Currently I do the usual: flat bench, pec dec, db presses, flyes... great results but it's time for a change

What does eveyone do on chest day?

 

[huskyguy]

Have you tried dips--they are awesome, I actually prefer them to bench press. I do 3 to 4 sets of super slow weighted dips at least 2x a week.

 

[Laguna]

Yeah, I hear ya. Have you tried "opposite" routines? Do flyes first then do your presses, and if your shoulders are good, end with wide dips. Before my shoulders went bad, dip were a great finnishing move, although I did bodyweight dips.

 

[Prana]

I tired dips a couple of times but can't get a good set. I was watching my bf bench press today and maybe I will steal his technique to switch it up. After warm up sets, he does his max lift for about 2 sets waiting 2 mins inbetween. He then drops a plate and does his max for one set. and so on until he gets to one plate (for me I would get down to the bar) hahah.

he says he changes it up instead of just warm up then working sets to max and failure..

what way does eveyone else do it?

 

[nabiller]

flat dumbbells or flat bench
incline bench or incline dumbells (sometimes do this first)
machine flys to finish em off...

actually my chest routine is my favorite day, i leave feeling the most pump and it lasts a while, and the next couple days i can tell i hit my chest well... my other body parts dont get that...

 

[nabiller]

oh yeah... for reps and sets ill do 5x5's sometimes, or ill do 3x15's sometimes... and i always do a couple sets of pushups to failure after im done (usually 20, 15, 10)

i also like doing negatives when i use barbell stuff...

 

[Prana]

yeah nabiller, can't say I ever feel really pumped after chest day. sore next couple days yes, but not that shakey pumped up feeling, mmm, I love tha feeling

 

[Prana]

oh yeah... for reps and sets ill do 5x5's sometimes, or ill do 3x15's sometimes... and i always do a couple sets of pushups to failure after im done (usually 20, 15, 10)

i also like doing negatives when i use barbell stuff...

can u explain the negative thing

 

[Z00]

Negatives are when you do more weight than you can handle.

Let's say I max 200 lbs on bench. I'll put 220 or so on negatives and then have help getting it off the bar rests. Then you just resist the weight from going down for as long as possible.

You'll need a spotter as you won't be able to get it back up though. I haven't done them in forever though as I don't have a spotter.

 

[Andru1313]

I was lifting heavy for a couple of months and seemed to level off and not getting good gains. So I switched to doing alot of flys. Dumb bell flys. Incline/decline super set them in between my benching. Really helped. also do alot of push ups in between sets. I find that the push ups really help shape my chest. I do them wide. Just my 2 cents.

 

[Prana]

Negatives are when you do more weight than you can handle.

Let's say I max 200 lbs on bench. I'll put 220 or so on negatives and then have help getting it off the bar rests. Then you just resist the weight from going down for as long as possible.


You'll need a spotter as you won't be able to get it back up though. I haven't done them in forever though as I don't have a spotter.

ZOO, how many reps do you do this? and sets? did you like this approach better that using drop sets? (if you did drop set)?

 

[Prana]

I was lifting heavy for a couple of months and seemed to level off and not getting good gains. So I switched to doing alot of flys. Dumb bell flys. Incline/decline super set them in between my benching. Really helped. also do alot of push ups in between sets. I find that the push ups really help shape my chest. I do them wide. Just my 2 cents.

supersetting inbetween benching? with how much rest time? I usually rest 2 mins between bench sets and 1 - 1.5 between ss flyes and db presses

 

[Z00]

The only time I did negatives is when I was doing a pyramid chart. I just followed it and I don't remember how many sets I would do. I think it was probably 2 sets of 1 or 2 reps, not sure.

I've never done drop sets so can't compare to that.

 

[Andru1313]

rest in between sets about 2mins. I go from bench to flys right away no rest. then 2 mins before next set. sometimes i do the flys or the push ups or mix it up. So sore the next 2 days afterwards. can't even touch my chest.

 

[Fyre]

I start with incline dumbbell press, then go to flat bench dumbbell press, incline flyes, and finish off with some cable crossovers and/or dumbbell pullovers. If I'm bored with dumbbells, I'll switch it up with barbell. Sometimes instead of incline flyes, I'll do pec deck.

 

[rubberduckyo]

I do flat bench, incline and decline, pec deck and cable crossovers.

Prana, I use negatives on my flat bench as that is my weakest lift. My boyfriend helps me. It's really helped increase my strength but it's BRUTAL! LOL!

 

[Prana]

fyre and rubberduckyo, cable crossovers - forgot about them, going to try that. And the negatives, maybe my boyfriend helping me is a good idea because he wont let me wossey out!! he he