Good idea for chest mass?

[BruceBruce325]

what do you think of only using DB's in this fashion?

flat bench 10x8x6x4
incline flies 12x10x8x6
decline flies 12x10x8x6
dips 3 sets till failure
pec dec flies 12x10x8x6

[SlimmJimm]

what do you think of only using DB's in this fashion?

flat bench 10x8x6x4
incline flies 12x10x8x6
decline flies 12x10x8x6
dips 3 sets till failure
pec dec flies 12x10x8x6

To answer your question

flat bench = 1920
Incline = 5760
Decline = 5760
Dips = Failure
Pec Flies = 5760

[Kelei]

Flat bench, incline bench, dumbell flyes. I like to perform my incline benching at around 30 degrees and I like to perform my flyes at 15 degrees to split the middle between flat bench and incline bench. You don't need 5 exercises for your chest, that's overkill.

[LightCrow]

what do you think of only using DB's in this fashion?

flat bench 10x8x6x4
incline flies 12x10x8x6
decline flies 12x10x8x6
dips 3 sets till failure
pec dec flies 12x10x8x6

And you think you need this much volume because?

[chinesemuscle]

if you can handle the volume then keep at it. I do a couple more sets than you but lower reps.

[BruceBruce325]

And you think you need this much volume because?

mostly because the rest of my body grows very well pending on how much work i put into it. my chest is the only body part that really gives me problems.

[BruceBruce325]

if you can handle the volume then keep at it. I do a couple more sets than you but lower reps.

thanks man

[henmaniac87]

what do you think of only using DB's in this fashion?

flat bench 10x8x6x4
incline flies 12x10x8x6
decline flies 12x10x8x6
dips 3 sets till failure
pec dec flies 12x10x8x6

Too many fly type movements and you go too low on your flys with the reps I think.

This is what Id do

Flat BB Bench 3 sets 6-10
Incline DB Press 3 sets 6-10
Chest Dips 3 sets
Cable Crossovers 3 sets 10-12

or something similar...basically Id place exercise intensity over volume.

[viennafat]

Too many flies IMO.

[bigtallox]

what do you think of only using DB's in this fashion?

flat bench 10x8x6x4
incline flies 12x10x8x6
decline flies 12x10x8x6
dips 3 sets till failure
pec dec flies 12x10x8x6

Flies are pretty useless for building strength or size. IMHO they should be used only for a warmup.
Personally, I experience more strength gains sticking to barbell pressing movements.

[stuckinbfe]

I personally use a lot of volume too, but I agree with others in saying that flyes are not the best for what you want. Stick to compound movements that engage more muscle fibers, i.e. pressing motions. Here is my routine:

BB Bench 5x 5-8 reps, for strength
DB Incline Press 4x 8-12 reps
Hammer Strength Decline or wide press 3x8-12
Dips 3x10 (weighted) or Pushups 3x 10-25
Cable crossover 2x15 for a cooldown-stretching effect.

Also, a good habit to have is keeping a log of your workouts, and using that to push yourself. I have made great gains in strength by simply moving up in weight from what I wrote down the week before. Simple, almost redundant to say, but its easy to not progress if you aren't organized and tracking your progress.

[lightsarefallin]

Do incline press instead of incline flies. Don't do decline flies if doing a pec deck. Do one fly and add other exercises such as:

Fat bench
Incline bench
Dips
Crossovers
Pullovers

[jimmy605]

summary -

* use majority multi joint (compound) movements for exercises. the will allow you to get the most load through the muscle, recruiting more muscle fibres then isolation exercises..

* rest interval 2-4 mins, start at 4 then take of 30 seconds every session or what you feel comfortable with.

* intensity first then volume... its a trade off, higher the intensity the less volume.

* use different training techniques with regard to performing the rep.. example - 5 second eccentric phase, use chains and bands, 3-5 pause phase at the weakest part of your ROM

its quality over quantity so focus on getting the most out of every set..

BB bench press flat - 4 sets
one arm DB press incline - 4 sets
one arm DB press flat - 2 sets

add another exercise if you mentally have too... do these first though

[lightsarefallin]

^You mean 2-4 minutes between sets?? That's WAY too long. He wants mass here not strength.

[BruceBruce325]

Thanks man

[BruceBruce325]

thanks guys i really appreciate it

[bbrock293]

I always had great luck using more dumbbell than barbell for chest presses (incline, decline, flat). This allows you to get a great stretch on the reps. I agree with Stuckinbfe, crossovers are a great way to finish out the chest and get a great pump going. Best of luck to you.

[BruceBruce325]

I always had great luck using more dumbbell than barbell for chest presses (incline, decline, flat). This allows you to get a great stretch on the reps. I agree with Stuckinbfe, crossovers are a great way to finish out the chest and get a great pump going. Best of luck to you.

thanks brock

ok so this is what i think i'll be doing now

db flat
db incline
bb decline
dips
crossovers

[bbrock293]

thanks brock

ok so this is what i think i'll be doing now

db flat
db incline
bb decline
dips
crossovers

Make sure you lean forward on your dips, so you are using your chest, rather than the majority of the work being done by your triceps. Looks good to me. You are hitting upper, middle, and lower chest, as well as getting some stretch in there as well.

[markdm3]

thanks brock

ok so this is what i think i'll be doing now

db flat
db incline
bb decline
dips
crossovers

Bruce bruce. That is exactly what I am doing for chest and it is working well. Except since I do it twice a week, I alternate starting off with flat or incline but leave the rest in the same order

[steelcutNYC]

I recommend checking out my webisodes on YouTube under user 'SteelCutNYC'

I just posted a great chest muscle mass building routine that I think may be a good fit for you! Good luck with the workout

-Robert

[ironwill2008]

what do you think of only using DB's in this fashion?

flat bench 10x8x6x4
incline flies 12x10x8x6
decline flies 12x10x8x6
dips 3 sets till failure
pec dec flies 12x10x8x6

Dumbbells are great for chest building, but so are barbell exercises and machine work. Why limit yourself?

[ChrisFaz]

thanks brock

ok so this is what i think i'll be doing now

db flat
db incline
bb decline
dips
crossovers

I just started doing the samething last week on my chest day and after the first session I felt alot better stretch on my pecs using the DB over BB.

hope it works for you pal.

[bbrock293]

I just started doing the samething last week on my chest day and after the first session I felt alot better stretch on my pecs using the DB over BB.

hope it works for you pal.

I also get bad wrist and shoulder pain when I use a BB vs a dumbbell. I do use a barbell every few weeks or so just to spice it up.

[BruceBruce325]

Dumbbells are great for chest building, but so are barbell exercises and machine work. Why limit yourself?

I don't really look at it as limiting myself.

machine work i think is great for definition... helps me cut

i prefer DB over BB just because in past mass building phases i found better growth through DB's. not trying to take anything away from people who prefer BB to DB it's just a choice and in the past has done more for me than BB.

[BruceBruce325]

I just started doing the samething last week on my chest day and after the first session I felt alot better stretch on my pecs using the DB over BB.

hope it works for you pal.

thanks man

[BruceBruce325]

I recommend checking out my webisodes on YouTube under user 'SteelCutNYC'

I just posted a great chest muscle mass building routine that I think may be a good fit for you! Good luck with the workout

-Robert

thanks rob i'll check that out

[goldluderay]

do as many sets as you want
just hit failure on the last set
also do butterflys

[bigtallox]

I always had great luck using more dumbbell than barbell for chest presses (incline, decline, flat). This allows you to get a great stretch on the reps. I agree with Stuckinbfe, crossovers are a great way to finish out the chest and get a great pump going.

Neither stretching or getting a pump directly builds muscle.

You are hitting upper, middle, and lower chest, as well as getting some stretch in there as well.

Which muscle is the middle chest, lower chest?

[jimmy605]

Neither stretching or getting a pump directly builds muscle.



Which muscle is the middle chest, lower chest?

totally agree... haha they wouldn't know, to answer the question about the pec form them.. pectoralis major, which origin wise has a clavicular part and a sternocostal part...

they go off what their buddies say at the gym, "oi bro this is awesome for hitting the middle part of your chest"...