ITT: Post your Chest workout

[erick15]

Mother of god minimum of 32 sets?
Can you say overtraining?

I think you are probably not srs but if you aren't,

Overtraining is a result of lack of nutrients and or sleep/recovery time.
It is not a result of a lot of sets/reps.

Anyways,

DB Flat Press 4 sets 8-12 reps
Parellel Bar Dips 1 sets 8-12 reps
Pec Flys 4 sets 8-12 reps
Parellel Bar Dips 1 sets 8-12 reps
DB Flat Hammer Press 4 sets 8-12 reps
Parellel Bar Dips 1 sets 8-12 reps
DB Incline Press 4 sets 8-12 reps
Parellel Bar Dips 1 sets 8-12 reps
Cable Flys 4 sets 8-12 reps

And usually add in one or two more lifts that I feel like doing

[midkn1ght]

BB bench 3 x 4-6
Military press 2 x 4-6
Dips 3 x 4-6

[XShreddedX]

day one
weighted dips 3 sets 3-5 reps 1 RP set of 12-15 reps using 45lb plate
BW dips 1xAMRAP
db incline flys 2 sets 20 reps

day two
bench press/Incline press 3x3-5 1x10-12 (last set either a rest pause or drop set depending on the day / if i have a spotter)
BW dips 3xAMRAP
db incline press 2-3x6-10(depending on how im feeling)


both days are followed by using 80% of my 1RM incline fly, holding the stretch position for a minute and adding 5-10 seconds every day, after i reach 2 minutes, i up the weight 5 lbs

also every 5 weeks i switch between flat bench and incline bench as my main movement for day 2

[alanking]

i do chest and back together(super set work is awesome)

wide grip guillotine brenchpress,bent over row 5x10

wide grip decline bench press,under hand row 4x10

db incline press,db row 3x12

i do this twice a week sometimes i keep the rep rance at 3 to 5,also i alternate the db press with flys.

[Szaa]

day one
weighted dips 3 sets 3-5 reps 1 RP set of 12-15 reps using 45lb plate
BW dips 1xAMRAP
db incline flys 2 sets 20 reps

day two
bench press/Incline press 3x3-5 1x10-12 (last set either a rest pause or drop set depending on the day / if i have a spotter)
BW dips 3xAMRAP
db incline press 2-3x6-10(depending on how im feeling)


both days are followed by using 80% of my 1RM incline fly, holding the stretch position for a minute and adding 5-10 seconds every day, after i reach 2 minutes, i up the weight 5 lbs

also every 5 weeks i switch between flat bench and incline bench as my main movement for day 2

No hate but why are you doing BW dips instead of weighted? Just curious

[XShreddedX]

No hate but why are you doing BW dips instead of weighted? Just curious

Just for higher reps/ endurance.

Heavy weighted dips 2x a week is pretty rough on my sternum, So day 1is heavy, and day 2 is light. you could do them weighted if you wanted. If im having a really good day, sometimes i do strap some weight on

[KrazyEyezKillah]

Currently I've been doing this:

4 sets Decline Bench or Flat Bench
4 sets Incline DB Bench
3 sets Incline Flies
3 sets DB Bench

[MattyR9]

Hit chest twice a week, always do something like

Flat bench
Incline
Weighted Dips or Decline Bench
Cable Flies (High, Mid, Low)
Chest Press Machine

[Ka0s]

Bench Press usually between 12 and 17 sets M/W/F

[SwoleJuice]

3x - Flat bench press or Dumbbell Press - 10-12
3x - Flat dumbbell fly - 10-12
3x - Weighted chest dips - 8-12
4x - Incline cable fly - 12-15
3x - Dumbell pull-overs - 12-15

[Ensix]

Flat barbell bench 3x
Incline flyes 3x
Dips 3x

[iLoveMyGym]

Incline DB press (1 warm up set 15 reps, 3 working sets 8-12)
Incline DB flyes 3x12
Flat DB press 3x8-12
Flat DB flyes 3x8-12
Cable flyes (FTS-7) 7X8-12

[consumingfire]

3-4 sets bench
4 sets incline DB
2 sets dips
2 sets low cable fly's

[Szaa]

I always wanted to ask, I always see people mention dips in their chest workouts but whenever I do it, I feel as if it's hitting triceps more or am I just doing it wrong?

[Shredded-Wolf]

BB bench 3x5. The end

[rb20vet]

modifying push up is great. people tend to think if they wanna get big they need to do bench press. all they have to do actually is to place their feet higher (on a table), while hands on the floor (hands adopting a diamond/close stance). the increased in gravity act as heavy weights & the pump is great in this one.