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  1. #1
    homer sexall hittman's Avatar
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    Need to shake up my chest routine

    My usual process is as follows

    Flat/Incline 5 sets (2 warmups)
    Incline/Flat 4 sets
    Incline Hammer Strength 4 sets
    Pec deck (superset with pushups) 4 sets

    then i might hit tris (2 sets) after

    i'm really looking for something that will shock my body out of the ordinary week.

    Thoughts? links?
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  2. #2
    Registered User 59QUiCE's Avatar
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    ok the first time i got locked up a guard told me to try this
    13 pushups
    get up walk 13 steps
    12 pushups
    get up walk 12 steps
    11 pushups
    get up walk 11 steps
    repeat until down to 1
    if thats too easy start at 25
    "GIVE A MAN A FISH, AND YOU FEED HIM FOR 1 DAY
    TEACH A MAN TO FISH AND YOU FEED HIM FOREVER"
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  3. #3
    Registered User Jordanbid's Avatar
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    4 sets flat dumbell press
    4 sets incline dumbell press
    Cable flys 2sets high pulley 2sets low
    Wieghted dips 2sets
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  4. #4
    Registered User Jordanbid's Avatar
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    Oops didn't see the last sentence try forced
    Reps
    Negatives
    Drop sets
    High volume
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  5. #5
    Misc Murse VasculAres's Avatar
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    I tried these... they are definitely different and will shake things up a bit. Don't do them if you have shoulder problems or weak wrists.

    http://www.bodybuilding.com/fun/vide...id=NMA02090110
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  6. #6
    Registered User NotHereOrThere's Avatar
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    DB Incline Press 4x6 (warm up)
    BB Bench Press 8x3 at 55% 1RM (increase this by 5% each week)
    Four Board Press 5x5 at 80% 1RM (when BB bench reaches 80% 1RM, increase 4 board to 90%)
    Weighted Dips 3x6
    Decline Skullcrushers 3x12-20 reps

    Sets x Reps

    BTW in 10 weeks your old 1RM will become your new 3x3.
    The usefulness of a cup is in its emptiness.

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    IF!!!
    OH YEAH!!

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  7. #7
    Registered User mrvnplcs1008's Avatar
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    weighted dips superset with cable cross at the end
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  8. #8
    Famous Jack_Lupino's Avatar
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    why do people always say weighted dips and not just dips?

    i have to wonder if the same people only dip 2 or 3 inches and kinda bounce up and down or are actually dropping down till their chest meets their fists. and do they pause at the bottom before pressing back out?

    one thing i've noticed is that most of the guys mentioning them are usually a buck fiddy...

    no offense to anyone intended just something i've noticed and started wondering about.
    "I'm Mr. Beast, the big bad Fenris wolf, I'm The-End-of-the-World-Man, wearing the flesh of fallen angels!" - Jack Lupino

    "after the 3rd set he vomited, after the 4th set, he vomited really, really hard, I did not have him perform a 5th set" - Keith Wassung
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  9. #9
    Registered User Xplod3's Avatar
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    Incline DB Bench
    Flat BB Bench
    Weighted Dips
    Incline DB Fly
    Cable Fly
    Certified Personal Trainer and Competitive Bodybuilder
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