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  1. #1
    Registered User Serbieee's Avatar
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    Smile Whats your Chest workout?

    Lately i have been getting alot of different opinions on chest workouts at my gym, whats yours? ☺
    How many different exercises/sets/reps does it consist off!? and how many days a week!, and whats your goal!!

    Thanks
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  2. #2
    Registered User NewarkBears's Avatar
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    BB bench 1 warm up then 3x8
    Incline DB bench 1 warm up then 3x10
    Decline BB bench 1 warm up then 3x8

    I do it once a week with shoulders and triceps and goal is just overall mass. I used to do pullovers too but read that they should be done on back day, so now I'm just confused and don't do them at all.
    IIFYM is super duper smart: "I just had 10 beers and hit my daily carb intake."
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  3. #3
    5/3/1 of peace BulletSevenfold's Avatar
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    Once a week.

    Flat BB press - 4 working sets in the 6-8 rep range
    Incline BB press - same thing
    Machine fly's - same thing
    Chest dips - 3 sets of failure super set into pushups.

    goal is Strength and mass. been working well so far.
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  4. #4
    Registered User rutzilla's Avatar
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    After taking a month off because of surgery, I start back this week.
    Incline BB 10sets of 10
    pec deck 3sets of 12 (giving the tris a rest)
    dips 3sets max out may have to add weight
    machine press 1 set with stack max rep
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  5. #5
    Building The Monolith Anthony21's Avatar
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    Barbell or dumbbell bench 5x5
    Incline dumbbell press 4x8-12
    Weighted dips *max reps
    Machine fly *8-12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  6. #6
    Registered User notforeveryone's Avatar
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    Incline DB 4x8-12
    Flat BB 4x12-15
    Flys (cable or DB, depends) 5x12-15
    Weighted dips (3 sets w/ 45 lb plate till failure followed by 3 sets of body weight dips)

    goal is to gain strength.
    529/380/650 (1560@293 raw)
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  7. #7
    Registered User am1991's Avatar
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    My reps aren't usually this high but it's my light week so it will look like:

    incline db flyes
    flat db flyes
    flat db bench
    all 4 x 15-20

    Goal is size and strength. Mainly size atm tho. Once a week. I like to switch up exercises and do bb bp during heavy week.
    "A man who wants something will find a way; a man who doesn�t will find an excuse."
    -Stephen Dooley Jr
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  8. #8
    Registered User Ownster8932's Avatar
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    My chest days are my most varied days for me. I do chest once a week and I alternate between dumbbells and barbells every other work out. So this is the cycle I run through:

    Heavy BB:
    Flat- 1x12 warm-up, 5x5 work sets
    Incline- 5x5 work sets
    Decline- 5x6-8 work sets

    Medium DB:
    Flat- 1x10 warm up, 5x8-10 work
    Incline- 5x5-7 work
    Decline- 5x6-8 work

    Light BB:
    Flat- 5x15-20
    Incline- 5x10, 11, 12, 13, 14
    Decline- 5x12-16

    Heavy DB:
    Flat- 1x10 warm up, 5x5 work
    Incline- 5x5 work
    Decline- 5x6 work

    Medium BB:
    Flat- 1x12 warm-up, 5x8-10 work
    Incline- 5x8-10 work
    Decline- 5x8-10 work

    Light DB:
    Flat- 5x15
    Incline- 5x10
    Decline- 5x12


    Then I usually add any assortment of these:
    Cable flies (Flat, incline, decline)
    Dumbbell flies (flat)

    I also do tris with my chest. Admittedly, I neglect them a lot. Mostly because they get worked a lot with all the various benching I do. Here are some tri things I will do on those days (and always after my 3 forms of bench, but before my other chest stuff [if I do it]).

    Overhead tricep press- 5x8-10
    Skull crushers- 5x8-10
    Pulldowns- 5x10
    Tricep kickbacks- 5x10

    GOALS: Strength/Stamina. I've been this size/strength for about 5 years or so now (since junior/senior year of HS). I am big into sports (basketball and volleyball, playingwise), so I like to stay athletic. I've just been trying to maintain. I switch my work outs up and it keeps it fun.
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  9. #9
    ( _)>⌐■-■ (⌐■_■) lee__d's Avatar
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    7 sets of the below. rep ranges vary, low-medium. im beginning to work high volume

    Smith Bench
    Smith Incline
    Close Grip Decline
    DB press
    DB fly
    Cable Fly
    Pullover
    Triceps Rope pulldown
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  10. #10
    281-330-8004 jbball92's Avatar
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    5x5 flat bench
    3x5 incline bench
    5x5 Db press
    3x5 decline Db
    5x5 flys
    5x10 dips
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  11. #11
    Grip it and rip it... hardNheavy2011's Avatar
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    Flat bench- 10,10,10,8,7,6
    Reverse grip bench- 10,10,10,8,7,6

    The first two sets of each exercise are warm ups and the others are work sets.

    I do this routine on Mondays.
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  12. #12
    Registered User RonBurgundy1978's Avatar
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    4 sets 6-12 reps

    Incline Dumbbell Bench Press
    Barbell Bench Press
    Incline Dumbbell Flys
    Cable Crossovers

    Finish off with dips (slow)
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  13. #13
    Registered User TigerStealth's Avatar
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    bb flat - 3 x 5
    db incline - 3 x 8
    HS incline - 3 x 10
    cable cross - 3 x 15
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  14. #14
    Registered User TallKyle13's Avatar
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    I've been on this one for a while and enjoy it. If I can get the desired reps, bump up exercises by 5 pounds. Incline movements have been a priority for me lately and I've noticed a difference in development.

    Barbell low incline (30 degrees) - 5 sets of 5 reps.
    Dumbbell low incline (30 degrees) - 4 sets of 6, 8, 10, 12
    Dumbbell flat - 4 sets of 6, 8, 10, 12

    If I'm trying to do a lighter workout I usually do straight sets in the 8-12 rep range.
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  15. #15
    Satan's Finest SteelSteeler's Avatar
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    just bench some 50 pound peanuts about 3 reps/2 sets, then stand around in the shower naked for half an hour talking to everybody.
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  16. #16
    Registered User Serbieee's Avatar
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    Originally Posted by hardNheavy2011 View Post
    Flat bench- 10,10,10,8,7,6
    Reverse grip bench- 10,10,10,8,7,6

    The first two sets of each exercise are warm ups and the others are work sets.

    I do this routine on Mondays.

    I have never done reverse grip bench before , how effective do you find it? , thanks
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  17. #17
    Registered User keys_10's Avatar
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    This was my last chest workout

    Incline BB - 3 sets
    Flat DB - 3 sets
    Incline DB Flyes - 2 sets
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  18. #18
    TMW fnares's Avatar
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    Flat Bench 3x5
    Incline DB Press 3x10
    Weighted Dips 3x10
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  19. #19
    Registered User TrueAlphaMale's Avatar
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    Always switch it up, I could never give a true chest workout as it always changes as Im sure everyone else's does.
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  20. #20
    Registered User BringtheNoise's Avatar
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    Originally Posted by TrueAlphaMale View Post
    Always switch it up
    Why?
    Training log: http://forum.bodybuilding.com/showthread.php?t=152183263
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  21. #21
    Fur Burgers Datsyukdeke's Avatar
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    2 chest days for me.

    1st:
    DB Bench: 10 8 6
    DB Incline: 10 8 6
    DB Incline Flys: 10 8 6
    Dips: 15 12 6

    2nd:
    DB Bench: 10 8 6
    DB Decline: 10 8 6
    Cable Cross Overs: 15 8 6
    Dips: Max out for 3 sets
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  22. #22
    Registered User Muuuse's Avatar
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    Mondays and Wednesday are Chest/Tricep/Shoulder days.

    Incline DB Presses: 3x6-12 reps ( I kinda pyramid it)
    Weighted Chest Dips: 3x6x12 reps
    Flat Bench: 3x4-6
    Machine Press: Failure (going for the pump)
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  23. #23
    spectaccc! Djaye's Avatar
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    don't really have a set workout. rep ranges always vary. but i do hit chest twice a week because mine is lagging. i have my regular chest day and one day is strictly devoted to inclines and it's done with lighter weights so i don't destroy myself.

    sample chest workout #1 (main one)
    -some variation of an incline press ie: barbell, dumbbell, smith (5 sets)
    -dumbbell flat press (4 sets)
    -flat fly (4 sets)
    -body weight dips (3 sets)
    -hammer strength flat press (3 sets, focus on negatives)
    -cable crossovers (mid or high, 3 sets)

    sample workout #2 (2nd chest workout of the week)
    -incline dumbbell press (3 sets @ 30 degrees)
    -incline fly (3 sets)
    -machine fly (3 sets)
    3
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  24. #24
    TMW fnares's Avatar
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    Originally Posted by TrueAlphaMale View Post
    Always switch it up, I could never give a true chest workout as it always changes as Im sure everyone else's does.
    Always switching it up is a perfect remedy.... for someone who wants to stay weak...
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  25. #25
    Fur Burgers Datsyukdeke's Avatar
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    Originally Posted by fnares View Post
    Always switching it up is a perfect remedy.... for someone who wants to stay weak...
    Wut

    If anything switching it up will give you better gains than going to the gym and doing the same thing every day all year around.
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  26. #26
    Registered User acrawlingchaos's Avatar
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    Originally Posted by fnares View Post
    Always switching it up is a perfect remedy.... for someone who wants to stay weak...
    I think people believe switching it up is a massive overhaul of the program. I think when most people "switch it up" they keep the basics the same (bench, incline bench) and play with the isolations or changing the volume.

    My current workout is once a week chest / triceps

    Barbell flat bench 5 x 4-6
    Dumbbell incline 5 x 6-8
    Tuck Dips 2 x max (currently only 2-4)

    Negative muscle ups (will do reg muscle ups once I can do 3 without any kip) 2 x 4-6

    Muscle ups 2 x max

    Muscle ups are done on chest days because they fit well with triceps, and I back day is already full.
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  27. #27
    TMW fnares's Avatar
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    Location: Chicago, Illinois, United States
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    fnares is offline
    Originally Posted by Datsyukdeke View Post
    Wut

    If anything switching it up will give you better gains than going to the gym and doing the same thing every day all year around.
    You should only switch it up when you NEED to (like if u hit a plateau) and even then "switching it up" usually means changing your rep range. If youre making good gains while doing the same exercises then there is no point in switching it up.
    In addition to being an amazing body builder (LOL), I'm also a rapper.
    Check out my group's youtube page:

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  28. #28
    Registered User ymenic's Avatar
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    Age: 29
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    ymenic is on a distinguished road. (+10) ymenic is on a distinguished road. (+10) ymenic is on a distinguished road. (+10) ymenic is on a distinguished road. (+10) ymenic is on a distinguished road. (+10) ymenic is on a distinguished road. (+10) ymenic is on a distinguished road. (+10) ymenic is on a distinguished road. (+10) ymenic is on a distinguished road. (+10) ymenic is on a distinguished road. (+10) ymenic is on a distinguished road. (+10)
    ymenic is offline
    Flat BB 3 sets (my warmup)
    Flat DB 3 to 4 sets
    Incline DB
    Incline machine
    Weighted Dips
    DB Chest flys
    Cables or pec deck
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  29. #29
    Liftin Errday CompoundIron's Avatar
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    CompoundIron has a little shameless behaviour in the past. (-10) CompoundIron has a little shameless behaviour in the past. (-10) CompoundIron has a little shameless behaviour in the past. (-10) CompoundIron has a little shameless behaviour in the past. (-10) CompoundIron has a little shameless behaviour in the past. (-10) CompoundIron has a little shameless behaviour in the past. (-10) CompoundIron has a little shameless behaviour in the past. (-10) CompoundIron has a little shameless behaviour in the past. (-10) CompoundIron has a little shameless behaviour in the past. (-10) CompoundIron has a little shameless behaviour in the past. (-10) CompoundIron has a little shameless behaviour in the past. (-10)
    CompoundIron is offline
    Incline DB 3x10
    Flat BB 3x8
    Decline DB 3x10
    Flat Fly 3x8
    Dips/Pushups SS 10/failure
    "Nothing in life worth having comes easy"
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  30. #30
    Registered User degibson84's Avatar
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    degibson84 is just really nice. (+1000) degibson84 is just really nice. (+1000) degibson84 is just really nice. (+1000) degibson84 is just really nice. (+1000) degibson84 is just really nice. (+1000) degibson84 is just really nice. (+1000) degibson84 is just really nice. (+1000) degibson84 is just really nice. (+1000) degibson84 is just really nice. (+1000) degibson84 is just really nice. (+1000) degibson84 is just really nice. (+1000)
    degibson84 is offline
    I have been doing

    Bench 3 sets 10-12 reps
    Pec deck 3 sets 10+12 reps
    Incline bench 3 sets 10-12 reps
    Incline dumbell flys 3 sets 10-12 reps

    Every third chest day I change up the order of the exercises to keep muscles guessing
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