I HATE Chest day!!!!

[Drew311]

My triceps always burn out way before my chest even feels like I've even worked it. Any suggestions?

Current chest routine:
BB Flat bench
DB Flat bench
Incline Bench
DB Incline
Decline
DB Decline
Flyes

[STomlinson23]

in 3 words, " way to much"

[413]

yeah no joke... no need to do everything on the list with both barbell and dumbell, for starters.

[Drew311]

should i just do flat,incline, and decline BB bench or.......?

[Drew311]

i need a routine that i actually feel like i did something.

[khajja]

Originally Posted by Drew311

i need a routine that i actually feel like i did something.

quality, not quantity. at 6'2 <160 lbs, you dont need near that much volume

[Drew311]

three "quality" bench presses or even throw in flyes do not seem to do that much at all that is why i stepped up the volume.

[Sir_Malak]

As well as what most have said already if I notice my triceps getting too much of a "punch" during chest day I make it a goal to go wider. If your shoulders can withstand the added force (if they cannot then please stay with a closer grip your shoulders are not something to take lightly) your triceps should not become fatigued.

2 cents. Good luck!

[chazzy1864]

Okay, first.

Flat bench, decline bench, and chest dips all work relatively the same area of your chest. Flat bench does NOT work your chest all around, or whatever nonsense people try to say. it is a lower chest exercise.

Pick one (1) of the three here:
Flat Bench
Decline Bench
Chest Dip

Then pair it with Incline bench. That is teh foundation for your chest day. Then add in whatever auxiliary movements you'd like, be it DB presses, flyes, pec deck, cable cross overs, etc.

I would suggest doing BB (or DB) Incline, BB Decline (or weighted dips...I prefer gironda dips when I do them), and incline flyes. 3-4 sets of the first two, and 2-3 sets of the last one.

More is not always better. There is a point of diminishing returns. Especially in a newbie. Generally newbies are better off training a body part more often with far less volume per day.

[CHEEF]

thress exersises imo

flat bb
in db
flat/inc fly

[Drew311]

Originally Posted by Sir_Malak

As well as what most have said already if I notice my triceps getting too much of a "punch" during chest day I make it a goal to go wider. If your shoulders can withstand the added force (if they cannot then please stay with a closer grip your shoulders are not something to take lightly) your triceps should not become fatigued.

2 cents. Good luck!

thanks

[chazzy1864]

It also sounds like you have piss poor form on the bench press, and lack a proper MMC with your chest.

When you unrack the weight, draw your shoulders back, and pinch your shoulder blades together, which will help give you your natural arch, and puff out your chest. This will provide a stable base and as long as you keep your shoulders drawn back, it will keep the deltoid activation to a minimum.

Also, bring your legs back in close, to where it would be hard to put your feet flat to the ground. So you start on the balls of your feet. When you lower the weight, clench your butt, exhale forcefully and try to drive your heels into the ground. Keep your back down though. There will be a little arch, but don't go to extremes.

[dunkalicious]

12-14 sets for chest at the most

[dindysport]

my workout

Incline Barbell
Bar- 10 reps real slow just to warm up (I'm old)
sets of 10, 8, 6, 4

Flat Barbell/Dumbell
sets of 10, 8, 6, 4

Smith Machine Flat Reversed Grip
8, 6, 6

Incline Dumbell
8, 8, 8

Burn out with weighted dips...(2-3 sets)

[LiftingWeights]

Originally Posted by Drew311

My triceps always burn out way before my chest even feels like I've even worked it. Any suggestions?

Current chest routine:
BB Flat bench
DB Flat bench
Incline Bench
DB Incline
Decline
DB Decline
Flyes

We are somewhat the same stats, so here is my chest workaout, Im sore as **** everytime I do it.

BB Flat 4x8
DB Incline 4x8
Cable crossover 3x12

Rather than pushing as much weight as you can at these volumes, pick a weight that you can focus on isolating the chest. For example, with cable crossovers, hold it and squeeze for a second at the end of extension.

Also, like someone said above, try widening your grip on barbell presses if you still cant feel it.

[maui-jim]

The best remedy I have found for your tris getting to tired is doing a superset. do a set of DB flys to pre exhuast your chest (as this movement does not use your tris) and then jump right on the bench. Your chest will alread have a nice start so your tris should be able to keep up. Supersetting works very well for this.

[chazzy1864]

Originally Posted by maui-jim

The best remedy I have found for your tris getting to tired is doing a superset. do a set of DB flys to pre exhuast your chest (as this movement does not use your tris) and then jump right on the bench. Your chest will alread have a nice start so your tris should be able to keep up. Supersetting works very well for this.

Just an FYI, that is a compound set, not a super set. Super set is for two exercises alternated for two opposing muscle groups. Compound set is two exercises for the same muscle group.

[locknid]

i'm going to say it, some won't agree with me but whatever. flys are worthless when you are trying to build mass. stick to the heavy movements like the bb and db bench presses, maybe even use the smith machine, chest dips that are weighted. my chest has actually gained more mass since i stopped all that fly and cable crossover madness.

once you get your chest the size you want then start doing some flys now and again.

and then eat.

[DontRevMe]

How wide is your grip on the barbell press movements?... If its too close, you arent placing enough emphasis on your chest, and placing too much on your triceps. Ive built my chest with flat bench, incline bench, and dips. Ive never felt the need to do more than 9 sets TOTAL.. IMO if you're doing that much work and you dont feel your chest taking the load, your arms arent wide enough or you just arent lifting hard enough on each set.

[DontRevMe]

Originally Posted by locknid

i'm going to say it, some won't agree with me but whatever. flys are worthless when you are trying to build mass. stick to the heavy movements like the bb and db bench presses, maybe even use the smith machine, chest dips that are weighted. my chest has actually gained more mass since i stopped all that fly and cable crossover madness.

once you get your chest the size you want then start doing some flys now and again.

and then eat.

While i agree with emphasizing power movements over flies and xovers, flies are very beneficial for stretching the muscle, which is the easiest way to cause hypertrophy. Of course you can get a good stretch with dips and db pressing, i wouldn't completely discard flies at the end of a workout cycle.

IMO

[buffgrk]

i LOVE chest day, thats all

[Sh0wty]

I do not mean to thread-jack but I do have a question. Doing Chest yesterday (after a long while of not doing weight training) my incline bench is very weak. What should I focus on to better my strength?

[swaptrex]

^Db's

[mossbergmaniac]

Ive always loved weighted dips leaning forward.

[ZzW3iZ]

My routine, take for what it's worth, but it works for me.

Incline DB: 5x12,10,10,8,15
-super set with DB fly
Flat DB: 5x10,10,8,6,drop set
Pullover:3x12,12,12
Cable cross over: 3x15,15,20

[Drekkor]

Originally Posted by Drew311

My triceps always burn out way before my chest even feels like I've even worked it. Any suggestions?

Current chest routine:
BB Flat bench
DB Flat bench
Incline Bench
DB Incline
Decline
DB Decline
Flyes

DB Flat bench
DB Incline
Flyes

/pwo shake

[HulkHagen]

I would stick to 3-4 different exercise at most and drop a few off your routine.

Personally my routine is BB flat bench, BB incline bench, cable flies, and dips, but it all boils down to personal preference and where you're at in terms of advancement and experience; a lot of guys here prefer DB's to BB's for chest, and I personally hate decline bench all the way around.

[crupiea]

6'2 157 lbs.

You shouldnt be doing that much volume. You should be eating a ton on lifting heavy weights for low reps to get some muscle on you.

[MdFitness]

Here is my chest day which is monday I do biceps as well.

All 3x8

Flat barbell bench press
then I do a bicep exercise

incline fly
flat fly
decline fly

3 bicep exercises in a row

incline db press
flat db press
decline press

bicep exercise
forearm exercise
then a bicep/forearm finish exercise.

I wasnt at first building much size due to not eating enough still but after adding on about 25 pounds now I am starting to see some size now. I might be doing too much still but as long as I am able to up my weights or reps each week I am being patient, especially since I only do chest one time a week.

[Flex_Or_Die]

Flat
Incline
Weighted Dips


.. and done.