In desperate need of chest routine!

GeordieArtois · 09-09-2005, 08:30 PM

My chest is seriously lagging when it comes to strength gains. I seem to hit a plateau every other week. This is not good, people :evil:

I don't really have a solid routine down, so I'll post what I've been doing:

1st set - INCLINE BB PRESS - 7 reps
2nd set - INCLINE BB PRESS - 5 reps
3rd set - FLAT BB PRESS - 5 reps
4th set - FLAT BB PRESS - 5 reps
5th set - FLAT BB PRESS - 4 reps to failure.

With each set, I add 11lbs.

I don't know if I should be incorporating DB presses or not, and if I do shouhld they be used on incline and flat?
Or should I concentrate solely on either incline or flat instead of doing both each workout?

I should note that I workout at home and the equipment I have is a bench, bb, db's, EZ bar, tri bar, decline sit up board.

I haven't posted my lifts because the are weak.

I work my chest once a week, every friday.

Clearly, I am in need of guidance from the Ironmass posse

**Sholiz** · 09-09-2005, 10:15 PM

I'd say add Incline DB pres, then finish up with incline BB -- then stretch.

Or, try one-arm flat dumbell presses. I know Keith had a post about it somewhere, but I tried these today and I'll say -- I loved 'em.

**Peaked_18** · 09-09-2005, 10:28 PM

Flat BB Bench Press
Incline Press DB or BB
Flies
Stretch (So Josh doesn't get made at me)

**powerman2000** · 09-09-2005, 10:58 PM

http://www.abcbodybuilding.com/8weekstobiggerpecs2.php

**Trick D** · 09-10-2005, 01:11 AM

I'm a big fan of this: (my workout reps and weight for knowledge)

3 sets of flat bench: 135 x 15, 195 x 8, 230 x 2 (with atleast 1 more forced rep)
3 sets of incline bench: 135 x 10, 155 x 8, 175 x 6 or 7
3 sets of decline bench: 135 x 15-20, 185 x 6-8, then drop set of 155 to failure
1-2 sets of cable crossovers. And I am spent.

GeordieArtois · 09-10-2005, 05:35 PM

Thanks for all the replies. guys!

I'm thinking that for my next 2 chest workouts I'll use db presses only, so I can get used to them. Balance, etc.

My bench is a York 6605 and has 3 positions. Flat, a kind of half incline, and full incline.

I might try 3 sets full incline, 3 sets half and 3 flat, then maybe add some flies.

Sholiz, I'll give those 1 arm db presses a try in a week or 2 when I get a feel for it. If I did it now I just know that my arm would give in and I'd drop it on my jaw haha.

**BobThePotato** · 09-11-2005, 02:04 AM

IMHO flat BB bench is useless as a chest builder, for the majority of people anyways. And you put alot of focus of ur chest routine around flat bb bench (your old routine 3/5 sets were flat bb) and i think that could be key to your lagging chest. Just my opinion.

**builtbeast** · 09-11-2005, 05:20 AM

Quote:

Originally Posted by GeordieArtois

My chest is seriously lagging when it comes to strength gains. I seem to hit a plateau every other week. This is not good, people :evil:

I don't really have a solid routine down, so I'll post what I've been doing:

1st set - INCLINE BB PRESS - 7 reps
2nd set - INCLINE BB PRESS - 5 reps
3rd set - FLAT BB PRESS - 5 reps
4th set - FLAT BB PRESS - 5 reps
5th set - FLAT BB PRESS - 4 reps to failure.

With each set, I add 11lbs.

What I did this week:

flat bench
warmupx10
work sets of 8, 8, 6, 6

incline bench
warmupx10
work sets of 8, 8, 6, 6

You can try using dumbells instead for some of the workouts, you need to change what you do every so often for best results.

**powerman2000** · 10-01-2005, 01:12 AM

Quote:

Originally Posted by GeordieArtois

Thanks for all the replies. guys!

I'm thinking that for my next 2 chest workouts I'll use db presses only, so I can get used to them. Balance, etc.

My bench is a York 6605 and has 3 positions. Flat, a kind of half incline, and full incline.

I might try 3 sets full incline, 3 sets half and 3 flat, then maybe add some flies.

Sholiz, I'll give those 1 arm db presses a try in a week or 2 when I get a feel for it. If I did it now I just know that my arm would give in and I'd drop it on my jaw haha.

You need more volume!

Your chest has accommodated the current levels of stimuli that you are providing and it no longer has a reason to respond with hypertrophy.

**johnsbod** · 10-01-2005, 01:40 AM

What I have been doing:

3 sets incline dumbell press (after warmup)
3 sets decline barbell bench press
3 sets either A-Trainer flyes or cable crossovers
stretch

**powerman2000** · 10-01-2005, 02:50 AM

5 sets BB incline
5 sets BB decline
5 sets DB flat bench press
5 sets pec deck flys

dave909 · 10-01-2005, 03:40 AM

Quote:

Originally Posted by Trick D

I'm a big fan of this: (my workout reps and weight for knowledge)

3 sets of flat bench: 135 x 15, 195 x 8, 230 x 2 (with atleast 1 more forced rep)
3 sets of incline bench: 135 x 10, 155 x 8, 175 x 6 or 7
3 sets of decline bench: 135 x 15-20, 185 x 6-8, then drop set of 155 to failure
1-2 sets of cable crossovers. And I am spent.

Damn that's basically my chest routine to the T. Even the weight is basically the same. Only change is that lately I prefer BB incline with a lighter weight b/c I can really feel it hit the upper pecs.

**DarkFalcon** · 10-01-2005, 05:31 AM

OK I've been making amazing size and shape gains on my chest the last few months by following this...
Warm up and stretch...
Flat BB bench 10, 8, 4, 4
Incline A-Trainer flyes 8, 8, 8 (These are awesome for shaping and building your upper chest)
Incline DB press 6, 6, 6
Weighted Dips 6, 6, 6 (make sure you lean forward and go deep, these will increase your strength in all your chest pressing exercises)
Then to finish off with a great pump and work on shaping I do one set of cable flyes at chin height with moderate weight holding at the end and sqeezing the pecs. This last set is done to failure.

My chest has made more improvement in the last 2 months doing this then in the previous 3 years.

**johnsbod** · 10-01-2005, 05:34 AM

DF, did you just start doing the A-Trainer flyes recently?

**DarkFalcon** · 10-01-2005, 05:38 AM

Quote:

Originally Posted by johnsbod

DF, did you just start doing the A-Trainer flyes recently?

Ya, they are awesome. Really made a difference in both the size and shape of my chest. Way better then regualr db flyes, pec dec, or machine flyes.

**johnsbod** · 10-01-2005, 05:39 AM

Quote:

Originally Posted by DarkFalcon

Ya, they are awesome. Really made a difference in both the size and shape of my chest. Way better then regualr db flyes, pec dec, or machine flyes.

I agree, and I recommend them to everyone. I like to do them at an incline too (lowest incline setting on bench) and they have made a huge improvement in my chest.

**DarkFalcon** · 10-01-2005, 05:41 AM

Quote:

Originally Posted by johnsbod

I agree, and I recommend them to everyone. I like to do them at an incline too (lowest incline setting on bench) and they have made a huge improvement in my chest.

I do them on the second or third pin on my bench, about a 20 degree angle. But ya they are best exercise I've added in the last 20 years..lol. Well those and the hise shrugs.

09-09-2005, 08:30 PM	#1
GeordieArtois Pro Stature Join Date: Aug 2005 Location: England Posts: 132 Recipes: 0 Rep Power: 7	In desperate need of chest routine! My chest is seriously lagging when it comes to strength gains. I seem to hit a plateau every other week. This is not good, people :evil: I don't really have a solid routine down, so I'll post what I've been doing: 1st set - INCLINE BB PRESS - 7 reps 2nd set - INCLINE BB PRESS - 5 reps 3rd set - FLAT BB PRESS - 5 reps 4th set - FLAT BB PRESS - 5 reps 5th set - FLAT BB PRESS - 4 reps to failure. With each set, I add 11lbs. I don't know if I should be incorporating DB presses or not, and if I do shouhld they be used on incline and flat? Or should I concentrate solely on either incline or flat instead of doing both each workout? I should note that I workout at home and the equipment I have is a bench, bb, db's, EZ bar, tri bar, decline sit up board. I haven't posted my lifts because the are weak. I work my chest once a week, every friday. Clearly, I am in need of guidance from the Ironmass posse

09-09-2005, 10:15 PM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	I'd say add Incline DB pres, then finish up with incline BB -- then stretch. Or, try one-arm flat dumbell presses. I know Keith had a post about it somewhere, but I tried these today and I'll say -- I loved 'em. __________________ You hear me before you see me, I got King Kong in the trunk

09-09-2005, 10:58 PM	#4
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	http://www.abcbodybuilding.com/8weekstobiggerpecs2.php __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

09-11-2005, 02:04 AM	#7
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	IMHO flat BB bench is useless as a chest builder, for the majority of people anyways. And you put alot of focus of ur chest routine around flat bb bench (your old routine 3/5 sets were flat bb) and i think that could be key to your lagging chest. Just my opinion. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

10-01-2005, 01:40 AM	#10
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	What I have been doing: 3 sets incline dumbell press (after warmup) 3 sets decline barbell bench press 3 sets either A-Trainer flyes or cable crossovers stretch __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

09-09-2005, 10:28 PM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Flat BB Bench Press Incline Press DB or BB Flies Stretch (So Josh doesn't get made at me)

09-10-2005, 05:35 PM	#6
GeordieArtois Pro Stature Join Date: Aug 2005 Location: England Posts: 132 Recipes: 0 Rep Power: 7	Thanks for all the replies. guys! I'm thinking that for my next 2 chest workouts I'll use db presses only, so I can get used to them. Balance, etc. My bench is a York 6605 and has 3 positions. Flat, a kind of half incline, and full incline. I might try 3 sets full incline, 3 sets half and 3 flat, then maybe add some flies. Sholiz, I'll give those 1 arm db presses a try in a week or 2 when I get a feel for it. If I did it now I just know that my arm would give in and I'd drop it on my jaw haha.

10-01-2005, 02:50 AM	#11
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	5 sets BB incline 5 sets BB decline 5 sets DB flat bench press 5 sets pec deck flys __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

10-01-2005, 05:31 AM	#13
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	OK I've been making amazing size and shape gains on my chest the last few months by following this... Warm up and stretch... Flat BB bench 10, 8, 4, 4 Incline A-Trainer flyes 8, 8, 8 (These are awesome for shaping and building your upper chest) Incline DB press 6, 6, 6 Weighted Dips 6, 6, 6 (make sure you lean forward and go deep, these will increase your strength in all your chest pressing exercises) Then to finish off with a great pump and work on shaping I do one set of cable flyes at chin height with moderate weight holding at the end and sqeezing the pecs. This last set is done to failure. My chest has made more improvement in the last 2 months doing this then in the previous 3 years.

10-01-2005, 05:34 AM	#14
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	DF, did you just start doing the A-Trainer flyes recently? __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

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