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  1. #1
    Registered User favnicl's Avatar
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    Best combination of chest exercises?

    Hi guys

    I've just started lifting weights again after a number of injuries and I'm really looking to pack on mass. Unfortunately I don't have access to a gym, but I can do most exercises from home.

    What combination of exercises would you recommend for chest days?
    I have the possibility of doing flat/incline/decline bench presses and dumbell flyes. I won't be able to do dumbell presses though.

    Thanks
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  2. #2
    Laying the Smackdown. Rocky_Maivia's Avatar
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    There is no best combination. If there were, everyon would be doing it. Stick to the basics, eat, lift, rest, repeat:

    Bench Press [incline, flat, decline] <barbell or dumbbells>
    Flyes [incline, flat, decline] <dumbbells, machine or cables>
    Weighted Dips
    neg reds on sight crew
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  3. #3
    Anti-Catabolic HighRevinSi's Avatar
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    Originally Posted by favnicl
    Hi guys

    I've just started lifting weights again after a number of injuries and I'm really looking to pack on mass. Unfortunately I don't have access to a gym, but I can do most exercises from home.

    What combination of exercises would you recommend for chest days?
    I have the possibility of doing flat/incline/decline bench presses and dumbell flyes. I won't be able to do dumbell presses though.

    Thanks
    True there is not one best combination but in your situation I can recommend a decent routine....

    I would always start w/ an incline barbell press w/ a wider grip
    *Then move to either flat bench or decline bench (I would alternate every couple of weeks)
    *Next you're going to want to add a fly and depending on where you need more development, you will want to attack that angle. I would recommend incline flyes for now
    I like to train w/ a little more volume so I would probably do a lighter set of slow controlled reps again on incline (Hoping you can change the angles of incline) to really put a final pump on my chest
    Then I would end the workout w/ 2 slow controlled sets of flat bench flyes
    Hope that helps
    Bachelor and Master of Exercise Science at Miami University

    Doctorate of Physical Therapy Student at Jefferson College of Health Professions

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  4. #4
    Clincher Extraordinaire Sims's Avatar
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    just have to do what works for you. My Chest day is the following
    Flat Bench - 3x7 -- Start at 3x6 and once I can do 3x10 increase weight and drop back to 3x6
    Dips - 3x10 - need to add weight presently
    Cable Crossovers - 3x8
    knocked down seven times, get up eight.
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  5. #5
    Moderator Dominik's Avatar
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    Thumbs up

    Originally Posted by Rocky_Maivia
    There is no best combination. If there were, everyon would be doing it. Stick to the basics, eat, lift, rest, repeat:

    Bench Press [incline, flat, decline] <barbell or dumbbells>
    Flyes [incline, flat, decline] <dumbbells, machine or cables>
    Weighted Dips
    The basics work for me. Some people make it sound like rocket science.
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