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What's Your Chest Day? Let's see how everyone varies

A

Admin

Administrator. Graeme
Staff member
So I thought this would be interesting since I know everyone has different methods to the madness and different beliefs in working out. So I wondered if anyone wants to share their routine for a chest workout
 
Usually 2 or 3 different Chest workouts (trained on Sundays)

5 sets of Incline DB Presses (or Barbell Press)
4 sets of Flat Bench
4 sets of DB Flyes or Cable Crossovers

Reps vary
Rest pause, Drop sets, Negatives, Forced reps, Pyramid, etc

I do like the Hammer Strength machine sometimes. But prefer free-weights.
 
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a combination of bench press, pin press, incline press, dips, flys with either pull-ups/chin-ups/dl or squats.

every rep is paused.

a typical workout would be

8 sets bench 50-85% 1RM
5 sets squats
7 sets bench 50-80% 1RM
5 sets db flys
5 sets tricep extensions
4 sets abs
 
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5x5 bench
3x10 db press
3x10 db flyes
5x5 ohp
3x10 tricep pushdowns if I can manage it

It was a bit random at first but this is what I've done for the last couple of months. I might need to add more sets to db press because im not sure how much heavier I can go and be able to position the dbs on my own.
 
dynamic day: BB bench 8 sets of 3@50%
BB rack lockouts 4 sets of 5
OHP
'V' bar pulldown

Maximum day: BB incline 3x3 90%
Triceps pushdown
Bent over reverse fly
Facepulls
 
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Upper Body
Bench x3x5
Pendlay x3x10
Weighted Pullups x2x6-10
Lat Pulldown x3x12
DB Bench x3x5
Weighted Dips x2x6-10
Seated DB Press x3x10
Curls x3x10
Lying Tri Extension x3x10
 
I can't bounce them along to tunes or anything but can make them jiggle a bit. It's just practice really
 
Main exercises -

Bench
Inclince Bench

DB Press

Machine flat press

Machine Fly

DB Fly

Dips

Pushups

Will normally be a mix (or all) of those exercises - anywhere from 2 x 4-6 - 10 x 10 - 5 x 5 - 5 x 8 - 3 x 15 etc etc
 
4 sets flat bb
4 sets incline bb
4 sets flys db
As heavy as I can go
I could be back in the 80s with that routine.
 
No chest day, only upper body day and generally at foundation strength levels.

Bench- generally working around a few sets at 5-8 reps at 140 - 150kg, sometimes higher reps and drop sets; occassionally doubles and singles out to 170kg+ when focusing on strength mode which is basically whenever I get a chance to train for more than two months continuously without interruption. Rarely!

upright rows- 50 - 70kg for 8-10 reps and 3 sets

dips- 3-4 sets with 20kg to 60kg attached rep range 6-12

Seated rows- 3 to 5 sets 100-120kg for 8-15 reps; a bit heavier if benching hard.

Sometimes press behind neck for variety - generally do these on a separate day if doing oly lifts. Work up to 90kg for a few if in strength mode, otherwise more reps at 60-80kg.
 
I do chest and shoulders on the same day as most exercises work both muscle groups.

Chest
- Barbell Bench Press
- Dumbbell Bench Fly
- Dumbbell Bench Press
- Incline Barbell Bench Press
- Smith Machine Fly
(I've tried doing cable flies instead of using the smith machine, but I feel I can isolate the chest better with the machine.)

Shoulders
- Barbell Shoulder Press
- Rotating Shoulder Press
- Dumbbell Lateral Raise
- Dumbbell Rear Delt Raise
- EZ Barbell Upright Row
(Most of these shoulder exercises target the front and side of the shoulder. The rear gets a good workout on back day.)
 
Errrrrm are you talking about a pec deck? If not, I'm also intrigued as to how you manage flyes with a somewhat fixed bar.
 
Maybe he does flys with 2 smith machines - flat bench - then picking up 2 smith machines and performing flys. Why use db's when you take use 2 smith machines.
 
don't think he means the smith were thinking of more likely pec deck.
i train 1 set DB flies and 1 set incline bar press..
then i walk around ... recover and continue with back
 
Yeah, sorry. I shouldn't have said 'smith machine'. I meant the machine chest press. I'll use the wide handles that allow you to turn it into a fly/A-press.
 
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