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Thread: What's your current chest routine'

  1. #1
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    Arrow What's your current chest routine'

    I havent been consisitant since the Hurricane. It's been one thing after another! I was just gettin back in the gym last week and got sicker than a dog....sucks.
    So for me its gonna be basics. Flat, incline dbs and dips. Thats it.(of course once I get back into it I'll tweak things here and there)

    When I usually take a break I come back with Barbells but then when i get that big strength back It's time to switch up the routine to dbs for variety. I hate doing that as I love a heavy BB bench over dbs anyday.

    So what's your current routine'

    Gator

  2. #2
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    I follow a push/legs&abs/pull/rest sequence over 4 days. Push day includes the pecs. Pull includes the back, which is vital to the the entire chest measurement.

    I have always kept my body part routines very simple, selecting those exercises which have a history of success with users.

    Chest:
    - Flat BB bench press ... slow and steady ... 4 sets of 8-6, weight ascending. Grip slightly wide ... 36" thumb to thumb.

    - Incline BB bench press ... slow and steady .. 35 degree incline ... 3 sets of 8-6, weight ascending ... 36" grip.

    - Decline DB flyes ... Very careful here so there are no injuries at the tie-in in the arm pit ... 3 sets of 8, weight ascending 10-20 pounds a jump.

    I do this twice a week.

    I found form is more important than weight used.

    This routine gives the pec area the armor plated look.

  3. #3
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    dumbbells nothing but dumbbells

    incline db 5X10,8,6,6,6
    decline db 4x10,8,6,6
    incline flyes 4x10,10,10,12

    rest intervals 90seconds between sets/ 60seconds for flyes
    tempo 3-0-2
    Canadian Bodybuilding and Fitness Community

  4. #4
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    my favorite chest routine is the one your doing right now gator...........

    bb bench - 5x5
    db inclines - 3x 8-10
    dips - 2-3 x failure.

    i'll change it up a little when i need to, but this is home base for me.

  5. #5
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    Quote Originally Posted by Jumbo
    my favorite chest routine is the one your doing right now gator...........

    bb bench - 5x5
    db inclines - 3x 8-10
    dips - 2-3 x failure.

    i'll change it up a little when i need to, but this is home base for me.
    Ill advance it, change it up but I always go back to it. Its simple yet effective.

    I like the other routines a s well.

    Keep em comin!

    Gator

  6. #6
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    Wow. Maybe I do too much volume.

    Bench 12, 10, 8, 6
    Dumbells 10, 8, 6, 6
    Pec Dec 4x10
    Seated chest press machine 4x8-12, whatever's left in the tank.

  7. #7
    Onerepmaximum's Avatar
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    If I have a training partner then I'll use barbells. If I'm solo, I'll use dumbells. But I always do at least flat and incline. Then I'll do an assortment of dips, pullovers and/or flyes. Sets and reps vary on how I'm feeling.

  8. #8
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    slow mo bb inclines ( 3 sec down , 3 sec up no lockout , constant tension) 2x, stop an go inclines w bb ( 3 sec pause at the bottom) 2x , normal bb inclines 2-3x , dips 2 x and sometimes bb floor benches.
    as you can see I´m after upper chest now. not bb means barbell in my language!
    want explode your head? smoke dynamite

  9. #9
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    Quote Originally Posted by Onerepmaximum
    If I have a training partner then I'll use barbells. If I'm solo, I'll use dumbells. But I always do at least flat and incline. Then I'll do an assortment of dips, pullovers and/or flyes. Sets and reps vary on how I'm feeling.
    Yea...most times ill play it by ear.....

  10. #10
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    Bench 10-6-3-3-6
    Incline DB 8-6-6-6
    DB Flys 4 sets
    Wide BB 4 sets

    Guess most would say it is too much... but I am on cycle and getting stronger, so piss off. ; )

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