How is my Chest routine?

[elliot95]

I feel like my chest is lagging big time! I need to find whats wrong... Here's my routine:

Flat BB bench- 4 sets, 6-9 reps
Incline BB bench- 4 sets, 6-9 reps
Incline chest press- 2 sets
Chest dips-4 sets
(Just started doing dips instead of decline).
Pec deck machine- 4 sets, 6-9 reps

I used to try to hit 8 reps minimum but now I'm aiming for 6 minimum... And I try to goto failure on every set.

[DJaRiHardstyle]

I feel like my chest is lagging big time! I need to find whats wrong... Here's my routine:

Flat BB bench- 4 sets, 6-9 reps
Incline BB bench- 4 sets, 6-9 reps
Incline chest press- 2 sets
Chest dips-4 sets
(Just started doing dips instead of decline).
Pec deck machine- 4 sets, 6-9 reps

I used to try to hit 8 reps minimum but now I'm aiming for 6 minimum... And I try to goto failure on every set.

Seems pretty good, man! Although I'd add in some more chest isolation exercises than just pec deck at the end. If it were me, I'd start with pec deck to pre-exhaust and throw in some decline cable crossovers somewhere in there

Keep liftin heavy mayne!

[elliot95]

Seems pretty good, man! Although I'd add in some more chest isolation exercises than just pec deck at the end. If it were me, I'd start with pec deck to pre-exhaust and throw in some decline cable crossovers somewhere in there

Keep liftin heavy mayne!

So your saying I should use the pec deck machine as my first exercise for chest, just for a warmup? Thanks man!

[lankywhitekid]

I would pick one incline exercise. Your total sets are too high if you're training to failure IMO unless your 4th set a burnout set of 20 or something similar. Also the one Iso exercise is good. I sometimes alternate between cables and pec deck each week which works nicely.

[tdabamf1]

if u have cables at ur gym do some crossovers cuz dat **** works wonders for inner pecs know

[elliot95]

I would pick one incline exercise. Your total sets are too high if you're training to failure IMO unless your 4th set a burnout set of 20 or something similar. Also the one Iso exercise is good. I sometimes alternate between cables and pec deck each week which works nicely.

Nah, I just goto failure each set. So do you think I should be doing 3 sets of each exercise? My chest is way smaller then what it should be...compared to my other muscle groups.

[NBisMe]

Add chest flys.

[toughkid95]

where are the flys!? fly fly fly. machine fly, db fly, cable fly!
do flys.

[DJaRiHardstyle]

So your saying I should use the pec deck machine as my first exercise for chest, just for a warmup? Thanks man!

No problem! Yeah, I wouldn't exactly say "warm up" although it has that benefit. A warm up generally implies you're only warming up the muscles, while a working set implies you're going to failure. Pre-exhaustion is somewhere in between; shoot for 3-4 sets and on the 3rd and 4th set, you should go until you feel the muscle working, but not completely failure. The point in this is that when you do any chest press exercise, your triceps will naturally give out well before your chest does (your chest is generally much stronger) so in order to get your chest to go to failure on a chest press, it's beneficial to first do an isolation exercise, so when you move on to the press, your chest is already "pre-exhausted". See? Hope that helped!

[DJaRiHardstyle]

where are the flys!? fly fly fly. machine fly, db fly, cable fly!
do flys.

yupp exactly

[elliot95]

where are the flys!? fly fly fly. machine fly, db fly, cable fly!
do flys.

The pec deck machine is like flyes IMO, don't you think?

[elliot95]

where are the flys!? fly fly fly. machine fly, db fly, cable fly!
do flys.

And it's not even called pec deck, it's called machine flys. But anyways I think I'm gnna switch to cable flys. Thanks dude

[runningback25]

My chest lags but recently ive added cables and my shi$ been poppin out mayne

[elliot95]

My chest lags but recently ive added cables and my shi$ been poppin out mayne

Nice man. Which cable exercise do you do though?