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  1. #1
    Registered User elliot95's Avatar
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    How is my Chest routine?

    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.
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  2. #2
    i like marshmallow DJaRiHardstyle's Avatar
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    Originally Posted by elliot95 View Post
    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!
    IIFYM, as in:
    *If It Fluffs Your Marshmallow*

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    http://forum.bodybuilding.com/showthread.php?t=153297071&p=1055767681#post1055767681

    "The question is – if you die today what ideas, what dreams, what abilities, what talents, what gifts, would die with you?" - Les Brown

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    Squat - 350 x 2
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    Deadlift - 425 x 3
    OHP - 140 x 4

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  3. #3
    Registered User elliot95's Avatar
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    Originally Posted by DJaRiHardstyle View Post
    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!
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  4. #4
    Registered User lankywhitekid's Avatar
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    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.
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  5. #5
    Bulking tdabamf1's Avatar
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    if u have cables at ur gym do some crossovers cuz dat **** works wonders for inner pecs know
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  6. #6
    Registered User elliot95's Avatar
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    Originally Posted by lankywhitekid View Post
    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.
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  7. #7
    Registered User NBisMe's Avatar
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    Add chest flys.
    Just a skinny kid with a goal to get big.

    Stats as of 2/16/13 -

    Height - 5'10 Weight - 140

    Bench - 200x1
    Squat - 300x1
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  8. #8
    Registered User toughkid95's Avatar
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    where are the flys!? fly fly fly. machine fly, db fly, cable fly!
    do flys.
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  9. #9
    i like marshmallow DJaRiHardstyle's Avatar
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    Originally Posted by elliot95 View Post
    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!
    IIFYM, as in:
    *If It Fluffs Your Marshmallow*

    My current off season log:
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    "The question is – if you die today what ideas, what dreams, what abilities, what talents, what gifts, would die with you?" - Les Brown

    Lifts:

    Squat - 350 x 2
    Bench (pause) - 255 x 1
    Deadlift - 425 x 3
    OHP - 140 x 4

    Working on BA in Health Sciences.. Future dietitian.
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  10. #10
    i like marshmallow DJaRiHardstyle's Avatar
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    Originally Posted by toughkid95 View Post
    where are the flys!? fly fly fly. machine fly, db fly, cable fly!
    do flys.
    yupp exactly
    IIFYM, as in:
    *If It Fluffs Your Marshmallow*

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    "The question is – if you die today what ideas, what dreams, what abilities, what talents, what gifts, would die with you?" - Les Brown

    Lifts:

    Squat - 350 x 2
    Bench (pause) - 255 x 1
    Deadlift - 425 x 3
    OHP - 140 x 4

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  11. #11
    Registered User elliot95's Avatar
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    Originally Posted by toughkid95 View Post
    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?
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  12. #12
    Registered User elliot95's Avatar
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    Originally Posted by toughkid95 View Post
    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
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  13. #13
    Registered User runningback25's Avatar
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    My chest lags but recently ive added cables and my shi$ been poppin out mayne
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  14. #14
    Registered User elliot95's Avatar
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    Originally Posted by runningback25 View Post
    My chest lags but recently ive added cables and my shi$ been poppin out mayne
    Nice man. Which cable exercise do you do though?
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