What do YOU do on chest day? =)

[DTFzombies]

Hello everyone. I want you to say what you do on chest day a long with any other muscles you work with it. Say the name of the excersise, the reps, the sets, and how much weight you can do. Ill start to show you =)

Chest and Biceps
Flat Bench
135x15, 205x12, 225x10, 235x8, 255x5
Incline
185x12, 205x10, 225x8
Flys
50x12, 60x8, 60x8
Barbell Curls
95x12, 115x10, 125x8
Hammer Curls
60x12, 65x10, 70x8

I do this once a week. Now its your turn. thanks =)

 

[FL3X MAGNUM]

I am not happy with my lifts right now but I have to just sigh and deal with it and accept that it's the toll a cut takes on you lol....

Today I did this:

Flat bench
135x10, 135x10, 185x10, 205x15, 205x10, 185x10, 185x8

Seated DB tricep extensions
55x15, 55x12, 55x12, 55x12

Dips
BWx15, BWx12, BWx12, BWx12

Reverse grip tricep pressdowns, strip set
80x10, 70x10, 60x10, 50x10, 40x10

Incline hammer strength
90x15, 90x12, 90x12, 90x10

Got a nice squeeze and isolation on pecs in the end thanks to burning the tri's out early!!!

 

[lifter121]

This morning
Chest
Warm up
Flat BB bench
135x10 2 sets
80 push ups, 40 wide, 40 narrow
Working sets
BB bench
225x8 245x8 265x8 285x6 135 to failure
Incline DB bench
80x8 90x8 80 to failure
Regular push ups to failure

 

[A.B]

Bench press
135 x 20
225 x 12
315 x 8
405 x 3-4 (3 sets)
incline db press
100 x 12
130 x 8 (4 sets)
Machine flys for 4 sets.

I sometimes do triceps after a chest workout

 

[D-Cal]

Incline Bench
135x10 2 sets
185x10 2 sets
205x8 2 sets
225x6 2 sets

Flat Bench
185x10
225x8
255x6
275x4

Dips
Body weight (190) x15
Body weight+45lb x10
Body weight+90lb x10

Sometimes at the end I throw in 2 or 3 light sets of incline DB presses

 

[DaHurt]

Barbell Flat Bench
12x135, 12x225, 10x275, 8x300->10x225->135 to failure

Incline DB Press
4 sets 10-12 reps with 100's

Cable Flyes
5 sets 10-12 reps variable weight, squeeze contraction, slow negative

Reverse Grip Machine Press
4 sets 8-12 reps variable weight

 

[manj2395]

hi everyone i am new to this forum, actually this is my first forum i ever have used.
by the sounds of things every one sounds like experts, anyways here is my story.
i have never ever done chest exercises in my life and i am 31 years old, and i have never had a good chest but just man boobs, i put on weight they get bigger i lose weight they get smaller, but never been toned as a chest should be.
it has never got to me untill i went on holiday with my wife and 2 kids 3year and 1 year old.
my daughter wanted to do swimming but she wanted me to go swimming with her, but i just could not knowing that my chest looks so horrible. (man boobs).
i was so upset and hurt, that i decided to join the gym, i have been goin for 2 weeks now and this is my routine:
monday chest&legs 4 sets 12 to 15 reps
tues biceps&shoulders 4 sets 12 to 15 reps
fri triceps&back 4 sets 12 to 15 reps
and i do all these on the machines you get at the gym and not the free weights you get.
but i can see a difference in the size of my arms but nothing on the chest.
am i doing it correct or am i just wasting my time.
can someone please help me, i will appreciate it.

 

[AndroSport]

@Manj

Cool story bro... got any pics of those tits for us? (kidding)

You should probably re-post this in your own thread and when you do include a little more info like what machines you use and how much weight etc. Although it relates to chest some may consider it jacking their thread...

 

[BoBoy]

Hello everyone. I want you to say what you do on chest day a long with any other muscles you work with it. Say the name of the excersise, the reps, the sets, and how much weight you can do. Ill start to show you =)

Chest and Biceps
Flat Bench
135x15, 205x12, 225x10, 235x8, 255x5
Incline
185x12, 205x10, 225x8
Flys
50x12, 60x8, 60x8
Barbell Curls
95x12, 115x10, 125x8
Hammer Curls
60x12, 65x10, 70x8

I do this once a week. Now its your turn. thanks =)

Just my opinion but I never work Chest and Biceps together ; I work push muscles with push muscles and pull muscles with pull muscles.......Chest/Delts/Triceps (push muscles) Back/Biceps (pull muscles) ~Bo

 

[bigherm2121]

Usually deadlifts and squats. Raw!!

 

[AndroSport]

I have done it both ways... obviously w/ chest & bi the idea is to get a full arm workout in the process on the one workout but then you may need to space out the days between when you do chest / bi & back / tri.

I can't say I greatly preferred one over the other... but I do like to do push/push & pull/pull so I lean toward the chest/tri

If I need extra work on anything specific I will isolate it on my off days between the main large training sets but doing short & intense 12+rep slow sets.

 

[BoBoy]

I have done it both ways... obviously w/ chest & bi the idea is to get a full arm workout in the process on the one workout but then you may need to space out the days between when you do chest / bi & back / tri.

I can't say I greatly preferred one over the other... but I do like to do push/push & pull/pull so I lean toward the chest/tri

If I need extra work on anything specific I will isolate it on my off days between the main large training sets but doing short & intense 12+rep slow sets.

Heres the reason - You cant work the pecs/delts without working the triceps and you cant work the back without working the biceps , so they should be worked together , at least in theory . This was taught by Joe Weider decades ago , and I have always followed it . When I see guys working their triceps the day after working their pecs/delts or biceps the day after working their back I just cringe /lol.......~Bo

 

[AndroSport]

I have done it both ways... obviously w/ chest & bi the idea is to get a full arm workout in the process on the one workout but then you may need to space out the days between when you do chest / bi & back / tri.

I can't say I greatly preferred one over the other... but I do like to do push/push & pull/pull so I lean toward the chest/tri

If I need extra work on anything specific I will isolate it on my off days between the main large training sets but doing short & intense 12+rep slow sets.

Sorry I read a different title and replied on this thread...

I played football through high school and Div-I college football so had the "flat bench only mind frame" until one trainer I was working with, while considering whether or not to go to the NFL combines, challenged me to stop doing BB Flat Bench/Incline/Decline and do it his way... he promised me that if I did it his way for 8 weeks my BB presses would go up min 30%. We started that day by doing dumbbell presses but not on the standard benches... we did all of them on the big yoga/exercise ball. My first try I attempted to use my same old FB BB form that I knew would put up the weight and literally ended up bouncing off the big ball with 100lbs in each hand (luckily I had 2 ppl spotting) and almost crushed my face with one of them. I decided to step it down to 80lbs i believe and go very slow... SLOW negative perfect form and was still having a bit of shakiness (not due to the weight... i could have done my triceps with that at the time) it was doing it on the ball that forced me to create perfect form with slow negatives and a pronounced pause at the bottom.

This was just what I needed at the time and after 8 weeks i was up way more than 30% on my Flat BB Bench Press!! Not that it mattered - because I was so impressed with how much stronger and bigger I was that I have never gone back to the flat bench barbell presses (easier on the shoulders too)

So that is part of every single chest workout for me... only takes a few sets on that ball to get you a good pump and wear you out. Then i incorporate a lot of other free range stuff on cables, bungees and free weights as well (log lifts and flys etc)

Thats pretty much it.

 

[BoBoy]

Heres the reason - You cant work the pecs/delts without working the triceps and you cant work the back without working the biceps , so they should be worked together , at least in theory . This was taught by Joe Weider decades ago , and I have always followed it . When I see guys working their triceps the day after working their pecs/delts or biceps the day after working their back I just cringe /lol.......~Bo

Another thing I"ve always done was work the legs in between the two upper body exercise days , in other words
Monday-Chest/shoulder/triceps
Wednesday-legs
Friday- Back/biceps

This seems to help in recovery , giving the muscles a full 84 hrs. rest in between direct work-outs .......~Bo

 

[joei rock]

chest day =

flat bench:
135x15, 135x12, 185x10, 225x7-8, 365x3-5
incline bench:
135x15, 225x7-8, 275x3-5 .... (or DB 50x12, 85x10, 115x5)
flys:
40x10, 50x10, 60x10

i have been following this with a few shoulder exercises and then a few tricep ones , i can only make it to the gym 3x a week now so i shove all that into one day ...

b4 this i would go 4x a week and did chest/bicep, shoulder/tricep on another day, back on a day by itself, and legs on another ... i feel like a gained a lot of strength when i was doing it that way ..but i also had to take a month or so off b/c my elbow was killing me .. started back up again and after a couple months going 3x a week im almost back to lifting what i was b4..

 

[AndroSport]

Heres the reason - You cant work the pecs/delts without working the triceps and you cant work the back without working the biceps , so they should be worked together , at least in theory . This was taught by Joe Weider decades ago , and I have always followed it . When I see guys working their triceps the day after working their pecs/delts or biceps the day after working their back I just cringe /lol.......~Bo

Totally agree Bo - thats why I say IF you do decide to do it that way space it out and, like you, i still space in-between the upper body training as well even though i do the standard chest/tri & back/bi because it's still all used in your other/opposite exercises for stabilizing etc.

 

[lifter121]

Another thing I"ve always done was work the legs in between the two upper body exercise days , in other words
Monday-Chest/shoulder/triceps
Wednesday-legs
Friday- Back/biceps

This seems to help in recovery , giving the muscles a full 84 hrs. rest in between direct work-outs .......~Bo

I also like putting legs in between upper body days as it feel like it aids in recovery for me as well.

 

[BLM20]

Chest/Biceps

DB Incline Press - 5 x 8-10
Flat Bench Press - 4 x 12
Low Cable Flyes - 4 x 12
Pec Dec - 4 x 12

Barbell Curl - 4 x 12
Preacher Curl - 3 x 10
DB Hammer Curl - 3 x 10

EDIT: i work chest/biceps together instead of chest/triceps because i have always done chest/triceps and wanted to mix things up.
I have my split worked out so im allowing each body part enough rest before being worked again.

 

[BigKentucky]

Meh...not very much ....



View attachment 544679 View attachment 544680

 

[BoBoy]

Chest/Biceps

DB Incline Press - 5 x 8-10
Flat Bench Press - 4 x 12
Low Cable Flyes - 4 x 12
Pec Dec - 4 x 12

Barbell Curl - 4 x 12
Preacher Curl - 3 x 10
DB Hammer Curl - 3 x 10

EDIT: i work chest/biceps together instead of chest/triceps because i have always done chest/triceps and wanted to mix things up.
I have my split worked out so im allowing each body part enough rest before being worked again.

Thats great that your trying different routines , I just came off a 3-day split I was on for 4 months , now I"m back to an every other day kind of routine , bodyparts get hit once every 6 days, but it doesnt feel like I"m ever lifting compaired to twice a week hits . I prefer to work something everyday if I can , even if its not always productive ....