Whats your favorite chest workout

[PaiN iiS pLeasuRE]

I did chest today and have been sticking with the same routine for about 3 months now...i thought i would share my workout and see what others look like so i can switch it up a little bit take some pointers in you can never have too much input and routines...

Incline barbell - 4 sets 12,10,8,8
Flat barbell - 4 sets 12,10,8,8
Incline dumbell - 4 sets 10,10,8,6
Flat dumbell - 4 sets 10,8,8,6
Dumbell pullovers - 3 sets 12,10,10
Decline Barbell (wide grip) 4 sets 12,10,8,8

Peck Deck 4 sets of 10 hold flex for 2seconds

Cables 4 sets light weight very, VERY slow and hold flex

 

[anewguy]

Sure is a lot of different workouts. I only do 3-4 per muscle. Dumb bell press is my favorite.

Btw, this should be in training forum

 

[diggydev]

looks like way too many sets brother...you're overtraining the shit out of your chest. are you seeing gains? are you growing?

 

[methos]

That would be major overtraining for me to do all those sets. I also try to avoid doing anything the same way for any more than a couple weeks to keep the body in shock mode. You will acclimate to your workout even if you are overtraining. Try mixing things up a bit.

 

[PaiN iiS pLeasuRE]

sorry guys new to the site still learning how and where to post...

my chest was lagging behind for the longest time untill i started this workout so yes i am seeing gains and strength has went though the roof since i started it...

anewguy i tried doing 3 4 exercises and i dont wake up sore, when i dont wake up sore i feel like shit

is there a way to move this to training or do i have to delete it and re post?

 

[pain.makes.me.stronger]

message a moderator like Dadawg and ask. And definitely over training your chest. If you dont feel your workout then consider your form. Your tempo even and make sure your squeezing the muscle at the peak then do a slow negative. I change it up a lot and I feel it works better but to each his own.

 

[DaHurt]

IMO do either BB or DB but not both on the presses. E.g. DB incline and BB flat, or vice versa.

I like to do:

Incline DB
Flat BB
Incline DB Fly
Cable Fly

2 presses, 2 flyes

Of course I mix it up - been throwing in some reverse grip and neck presses for upper chest lately. Sometimes (rarely) I'll do the Hammer Strength plate loaded wide grip press as a finisher, because I can go to absolute failure.

If you give it everything you've got, this should definitely make you sore

 

[PaiN iiS pLeasuRE]

Everyone is saying my workout is overtraining I feel that's debatable dont your muscles repair in 24 hrs when your on cycle anyways? I appreciate the input but this thread was reAlly meant to see other people's routines so I could mix and match...I do this workout and will be sore until thurs morning I don't know about yous but to me that feels like a job well done

 

[PaiN iiS pLeasuRE]

Dahurt...no decline? What's your reason behind that...and for the routine u posted what do you do 4 sets of each

 

[THE-DET-OAK]

my fav is incline dumbells.

i never do as much work as your doing, for a big muscle, if i go heavy, 3 exercises max.

so like incline db, flat bench, flies. thats it. im usually half spent by the time i hit flys and cant even do them heavy.

sounds to me like you could push a little harder on your first couple exercises.

 

[THE-DET-OAK]

IMO do either BB or DB but not both on the presses. E.g. DB incline and BB flat, or vice versa.

I like to do:

Incline DB
Flat BB
Incline DB Fly
Cable Fly

2 presses, 2 flyes

Of course I mix it up - been throwing in some reverse grip and neck presses for upper chest lately. Sometimes (rarely) I'll do the Hammer Strength plate loaded wide grip press as a finisher, because I can go to absolute failure.

If you give it everything you've got, this should definitely make you sore

^^^^^ exactly.

 

[MeatHead96]

Yes this is way overtraining and no your muscles don't "rebuild in 24 hours on roids". I only do like 5 sets of 5 on a barbell press (flat, incline, or dumbell), and then like 3 sets of dumbell flys and 3 sets of cable crossovers. On juice you should be stronger so you need to be giving your body ample time to recover. Its not an excuse to overtrain.

 

[Teutonic]

4-5 sets of a compound movement, incline bench or flat
3-4 sets of another one, flat db or incline
3 sets either pec dec, cables, flyes or dips...

If you go all out on the first 2 what else is there ?

 

[UserAt204]

I have heard some say they respond better to high volume like this but for growth I need low volume.

I basically do

Incline and flat(switch each week on where I start) and alternate between db and bb. I usually will add dips and maybe one other exercise and I'm done.

Heavy weight, low reps. Sometimes I'll do warm up until I feel warm then one or two heavy working sets with each.

For me, you have too many exercises and working sets. I bet 5x5 would be really good for you and produce some good gains. Even though recovery is accelerated on gear it's definitely not 24 hours. After I train heavy, it takes me a full day or so to start getting sore, then a few more to recover.

 

[DaHurt]

Dahurt...no decline? What's your reason behind that...and for the routine u posted what do you do 4 sets of each

I'll throw it in every once and a while, but I don't do it too often. Prioritizing pec major (upper pec) atm so my focus is there.

I do 3-4 sets for each, generally pyramiding up in weight and down in reps.

If you can't exhaust the chest with 4-5 exercises, you simply weren't working it hard enough IMO - you can always try things like assisted negatives once you've reached failure, slowing your rep down (e.g. 3 count down, 3 count up, etc.), and so on...

 

[DaHurt]

If you go all out on the first 2 what else is there ?

x2

 

[frazier512]

my fav is bb flat bench, i have 2 chest workouts, alternating every other monday.

bb chest day
flat bench: warm up with 135 for 15 reps. then the 5 sets of 5
decline bench: 12,10,8
reverse grip flat bench: 12,10,8
standing low to hi cable flys 12,10,8

db chest day
flat bench: 12,10,8
incline: 12,10,8
decline cable flys 12,10,8
fly machine (sitting up straight) 12,10,8

 

[Solid Snake]

Lately ive been doing a 5x5 routine, alternating between BB flat bench and incline. Then depending on which of those i do i will work the opposite with DBs. ex BB incline then DB flat bench. I usually will do 2-3 sets of 8-12 reps with the DBs and then throw in some dips and flies. I did this sunday and my chest is feeling it today.

 

[PaiN iiS pLeasuRE]

i am here to LEARN thanks for the input guys

i do go heavy with my exercises tho

flat warm up with 185 then 225 265 315
incline warm up 185 225 225 245

and continue in that range throughout the workout untill i hit dumbells then i lighten it upp

a bit of useful input though thank you fellas

 

[DuRsT]

Personally I like to hit....

Mondays
Flat BB
Incline DB
Decline BB

Dips 3 x 10 - OR - cable presses


Fridays
Flat DB
Incline BB
Decline DB

Dips 3x10 - OR - cable presses