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  1. #1
    Registered User gdaquiuag's Avatar
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    Thumbs up Is this a good chest workout?

    Is this a good chest workout that hit every angles of my chest?

    Incline Dumbbell Press
    Barbell Bench Press
    Decline Dumbbell Press
    Incline Dumbbell Flyes
    Peck Deck Butterflies
    Pullover

    Thats it!
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  2. #2
    Registered User sharkboy101's Avatar
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    I'm not a huge fan of decline bench press. Also, you could switch butterflies with cable fly's. Basically the same thing but I feel like they work better
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  3. #3
    Registered User Ebre3zy's Avatar
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    Originally Posted by gdaquiuag View Post
    Is this a good chest workout that hit every angles of my chest?

    Incline Dumbbell Press
    Barbell Bench Press
    Decline Dumbbell Press
    Incline Dumbbell Flyes
    Peck Deck Butterflies
    Pullover

    Thats it!
    Are you an intermediate lifter? Assuming you're doing 3 or more sets per exercise, that's A LOT of volume; I used to just end up overtrained and sore with a chest day like that.

    This routine should help you hit all angles of your chest:

    Flat Barbell Bench Press
    Incline Dumbbell Bench Press
    Dips (Chest version)
    Optional: Peck Deck Flyes or the like
    Eat, lift, sleep, then rinse and repeat.

    Progressive overload is essential.

    Deadlift - 335x6
    Squat - 245x6
    Bench Press - 195x6
    Military Press - 135x6
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  4. #4
    In the Iron Game Juggernaut33's Avatar
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    OP: That does seem like an excessive amount of volume for your chest.
    "Shut up and lift!"
    "Eat big to get big."
    "Deadlift and grow."
    'Train, Eat, Sleep."
    "Knowledge is power."
    "What does not kill you, will make you stronger."

    Ergo sum fortissimus.
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  5. #5
    Registered User koweanguy's Avatar
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    Originally Posted by Ebre3zy View Post
    Are you an intermediate lifter? Assuming you're doing 3 or more sets per exercise, that's A LOT of volume; I used to just end up overtrained and sore with a chest day like that.

    This routine should help you hit all angles of your chest:

    Flat Barbell Bench Press
    Incline Dumbbell Bench Press
    Dips (Chest version)
    Optional: Peck Deck Flyes or the like
    ^This. . very common yet effective routine to follow
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  6. #6
    Registered User magician27's Avatar
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    3 fly movements for chest? really ?
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  7. #7
    Registered User TheShadowMan's Avatar
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    Looks alright except for the excess of flye movements. Kind of seems like you can't decide which way to go on your presses, with dumbbells or barbell. I do like decline bench for emphasizing lower pecs, but I used to do chest dips before I had the bench to do declines on, and I thought they only really worked when my body kept the right angle for dips. I had too much of a tendency on dips to go more towards upright position, and on decline bench I stayed into the same angle locked in throughout the movement - so I felt like it was more productive. Not to mention I didn't need assistance to perform decline bench like I do with dips, because triceps are a weak point for me. I say do what will better hit them, but try them both out.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

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  8. #8
    Registered User gdaquiuag's Avatar
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    I dont have cable crossover in my gym and i dont have dips. so i use decline bench for my lower chest as alternative for dips.
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  9. #9
    Registered User gdaquiuag's Avatar
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    Originally Posted by koweanguy View Post
    ^This. . very common yet effective routine to follow
    i dont have dips in my gym and cable crossover. so i use decline bench for my lower chest alternative for dips is it okay?
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  10. #10
    Registered User gdaquiuag's Avatar
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    Originally Posted by Ebre3zy View Post
    Are you an intermediate lifter? Assuming you're doing 3 or more sets per exercise, that's A LOT of volume; I used to just end up overtrained and sore with a chest day like that.

    This routine should help you hit all angles of your chest:

    Flat Barbell Bench Press
    Incline Dumbbell Bench Press
    Dips (Chest version)
    Optional: Peck Deck Flyes or the like
    i dont have dips in my gym so i use decline bench as alternative for dips. and i dont have cable crossover. what routine for now?
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  11. #11
    Registered User gdaquiuag's Avatar
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    Originally Posted by sharkboy101 View Post
    I'm not a huge fan of decline bench press. Also, you could switch butterflies with cable fly's. Basically the same thing but I feel like they work better
    dont have cable crossover in my gym.
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  12. #12
    Registered User TheShadowMan's Avatar
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    I would think that if you don't have a cable crossover, you could use another machine with a high or low pulley - like a lat pulldown does. Just do one armed versions of what you would have done on the crossover machine, tire one arm out then switching to the other. Actually this might be a better overall idea, because while one side is in use, the other recovers so it would make for some pretty speedy sets.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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  13. #13
    Registered User gdaquiuag's Avatar
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    Originally Posted by TheShadowMan View Post
    I would think that if you don't have a cable crossover, you could use another machine with a high or low pulley - like a lat pulldown does. Just do one armed versions of what you would have done on the crossover machine, tire one arm out then switching to the other. Actually this might be a better overall idea, because while one side is in use, the other recovers so it would make for some pretty speedy sets.
    Can i use peck deck for alternative for cable crossover?
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  14. #14
    Registered User TheShadowMan's Avatar
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    You could, but they have a different feel in comparison, of course. Different exercises, but both will squeeze the pecs together like a flye does, they just have different ways of doing that. For me it would be an either or type situation, because i'd be using those exercises as finishers after my compounds. Preferrably i'd use a high or low cable, because the motion is slightly more natural in comparison to a pec deck where you're locked into position and can't really move around much.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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  15. #15
    Registered User gdaquiuag's Avatar
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    Originally Posted by TheShadowMan View Post
    You could, but they have a different feel in comparison, of course. Different exercises, but both will squeeze the pecs together like a flye does, they just have different ways of doing that. For me it would be an either or type situation, because i'd be using those exercises as finishers after my compounds. Preferrably i'd use a high or low cable, because the motion is slightly more natural in comparison to a pec deck where you're locked into position and can't really move around much.
    Okay thanks! Is it okay my routine now is Incline dumbbell press, barbell bench press, decline dumbbell press, peck deck, pullover. or i should remove pullover?
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  16. #16
    Registered User TLe041's Avatar
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    You can keep doing those exercises, but you don't have to do them all every work out. Just cut down to on one flat, incline, decline (optional), and for finishers dip and a fly.
    T
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