What chest exercise worked best for you?

[jdiz86]

I've been doing an upper/lower split for a while now, and what's really important to me is developing my chest. Since my upper days are around 16-18 working sets, I have recently thought to add another chest exercise to help out with that. I like to switch between the barbell and dumbbells every other week on the chest exercises, in hopes that it will minimize adaptation and maximize growth. I'm bulking, so that is why the low rep range on flat bench. Also, I feel that 8 reps on incline feels better, as I can't lift as much weight, plus it's easier on my shoulders when nearing failure.

The 'chest' exercises that are in my program:

Upper 1:

Dumbbell/Barbell Bench Press 4x6
Dips 3x failure
Also.. Bent Over Rows, Military Press, Reverse Flyes, Side Lateral Raises

Upper 2:

Incline Dumbbell/Barbell Press 4x8
Push-ups (finisher) 2x failure
Also.. lat pulldowns, seated cable rows, dumbbell curls, incline dumbbell curls



What I added in recently was 3 sets of dumbbell flyes at the end of my Upper 1 day - do you think that is a good place to have it in my routine? I figure compounds should be prioritized and single joint exercises near the end (with the exception of pushups). What else would you recommend I add, if anything? What worked for you?

[MrGreenTea]

It depends on what works for your body but some more volume might help. In one session, after doing barbell bench, you can hop over and do db press, then maybe throw in some cable crossovers or db fly.

[229time]

All of the exercises you are doing worked for me.

Experiment a little

Maybe have a heavy day 5-8 reps, and a light day 9-12 reps (more sets/less rest time).

Instead of burning out with pushups (on day 2) - I'd finish up with flies, slow controlled movement, in the 8-14 rep range (don't worry if you have to use small DB's, form is more important, than trying to impress people around you).

Also Decline Barbell Press is a good choice, and allows you to lift heavier weights (involves less shoulder than incline).

[mtownballer20]

Incline dumbbell press with burn out sets on flies/pec deck.

[IDrinkBloodLOL]

Dumbbell fly and wide grip incline bench.

Everything else can pretty much go to hell.