Time to change my chest routine, advice needed

[mistikempire]

Hello guys, i have been following my chest workouts for more then a year now, an was satisfied at first with the results but now, i need something more complex to really push me to the next level along with, increase size.

My chest program usually follows something like this:

Incline dumbell press - 4 sets, 12, 10, 8, 6
Decline Dumbell Press - 4 sets, 12, 10, 8, 6
Heavy Dumbell Flys - 4 sets, 12, 10, 8, 6
Dips - 3 x 12

So can anyone suggest more excercises or change up in routine

[PhilB000]

Hello guys, i have been following my chest workouts for more then a year now, an was satisfied at first with the results but now, i need something more complex to really push me to the next level along with, increase size.

My chest program usually follows something like this:

Incline dumbell press - 4 sets, 12, 10, 8, 6
Decline Dumbell Press - 4 sets, 12, 10, 8, 6
Heavy Dumbell Flys - 4 sets, 12, 10, 8, 6
Dips - 3 x 12

So can anyone suggest more excercises or change up in routine

You should always be changing up your workouts whether it's sets, reps, or rest periods, exercises, even switching dumbbell and barbell exercises. Skeletal muscle is extremely adaptive and will quickly adapt to the stress that is your workout. By not varying your exercises, while you will certainly experience gains in mass and strength, you are not necessarily doing what is optimal.

If you never do bench press, consider mixing it in. It is after all "the king" of all exercies (*debatable) but it is an outstanding exercise nonetheless.

Don't be afraid to mix in sets of 15 reps when doing isolation exercises e.g. cable flys

Always keep your muscles guessing try having two chest programs an A and B.

A could be:

Flat Bench Press
Incline DB Press
Incline DB Fly
Cable Fly

B something like:

Dips
Flat DB press
Incline Fly
Fly Machine

It really doesn't matter too much what exercises you do just switch things up.

[KingOfLimbs]

You should always be changing up your workouts whether it's sets, reps, or rest periods, exercises, even switching dumbbell and barbell exercises. Skeletal muscle is extremely adaptive and will quickly adapt to the stress that is your workout. By not varying your exercises, while you will certainly experience gains in mass and strength, you are not necessarily doing what is optimal.

If you never do bench press, consider mixing it in. It is after all "the king" of all exercies (*debatable) but it is an outstanding exercise nonetheless.

Don't be afraid to mix in sets of 15 reps when doing isolation exercises e.g. cable flys

Always keep your muscles guessing try having two chest programs an A and B.

A could be:

Flat Bench Press
Incline DB Press
Incline DB Fly
Cable Fly

B something like:

Dips
Flat DB press
Incline Fly
Fly Machine

It really doesn't matter too much what exercises you do just switch things up.

^Terrible advice.

If you are still making good gains I wouldn't change anything. If you are doing "heavy" flys you might be doing that exercise wrong.

You really need to provide more information to get a proper answer, and even then it is dependent on a person to person basis.

Have some of your chest exercises stalled and others have not? How long have you been lifting for? What frequency a week do you train chest? Have you stalled in other muscle parts as well? etc etc etc

[SexyBack1]

Hello guys, i have been following my chest workouts for more then a year now, an was satisfied at first with the results but now, i need something more complex to really push me to the next level along with, increase size.

My chest program usually follows something like this:

Incline dumbell press - 4 sets, 12, 10, 8, 6
Decline Dumbell Press - 4 sets, 12, 10, 8, 6
Heavy Dumbell Flys - 4 sets, 12, 10, 8, 6
Dips - 3 x 12

So can anyone suggest more excercises or change up in routine

Instead of doing 12 10 8 6 do 8 8 8 8 if completed next time do 9 9 9 9 and so on if u fail to complete a set next time repeat it example u get sumthing like this " 9 9 8 7 " next time try to get 9 9 9 9 untill u hit 4x12 then reset to 8 while increasing weight, do flat instead of decline and do barbell instead of db in incline for a change.

[easye7]

Mix up the rep schemes, maybe some low rep sets, try doing straight sets (my preference). Switch DB for BB. I wouldn't change my workout every week though, that doesn't sound right. This is all assuming you've stalled out on your current workout.

[adamdavidson47]

Hello guys, i have been following my chest workouts for more then a year now, an was satisfied at first with the results but now, i need something more complex to really push me to the next level along with, increase size.

My chest program usually follows something like this:

Incline dumbell press - 4 sets, 12, 10, 8, 6
Decline Dumbell Press - 4 sets, 12, 10, 8, 6
Heavy Dumbell Flys - 4 sets, 12, 10, 8, 6
Dips - 3 x 12

So can anyone suggest more excercises or change up in routine

Define Heavy.

If you want to switch, maybe do flat db bench? Cable Crossovers, when done with proper form, really burn the chesticles. Higher reps at lower weight. Cable flyes are good as well.

If you want to increase your size, you gotta eat more. Period.

[Ninetysix]

You should always be changing up your workouts whether it's sets, reps, or rest periods, exercises, even switching dumbbell and barbell exercises. Skeletal muscle is extremely adaptive and will quickly adapt to the stress that is your workout. By not varying your exercises, while you will certainly experience gains in mass and strength, you are not necessarily doing what is optimal.

Is this muscle confusion? What usually works for me is when you're about to go the gym on your chest day, you do squats instead. Your chest will be so confused...massive gainz.

[adamdavidson47]

Is this muscle confusion? What usually works for me is when you're about to go the gym on your chest day, you do squats instead. Your chest will be so confused...massive gainz.

Fukin lol