CHEST routine critique???

[Vitamin S]

this is my current routine.

* rotator cuff warm up

1. incline bench - smith machine or free weights
2. seated hammer strength flat bench
3. decline bench - dumbell or smith machine
4. flyes - either dumbells or cables i do 2 sets for upper pecs and 2 flat.

is that enough am i missing any key movements

thanks,

[Sean Summers]

# sets??? # reps???
SS

[Vitamin S]

about 3 working sets per exercise i like to go heavy as i can 80 percent range of 1rep max and push 4-6 reps.

i was told this is best for size and strength and important while dieting so i don't lose that hard dense muscle as i would if i went lighter and aimed for 10-12 reps.

[GYMBRAT]

this is what I'm doing @ the moment...(I switch it up every 6-8 wks)

Bench Press:
3x20 warm up
2x10
1x8
1x6
1x5
1x4
1x3 my heaviest set
2x8 cool down

Incline Flys:
4x6-8 DB's heavy

Flat Flys:
4x6-8 DB's heavy

[canadianmuscle0803]

this is my current routine.

* rotator cuff warm up

1. incline bench - smith machine or free weights
2. seated hammer strength flat bench
3. decline bench - dumbell or smith machine
4. flyes - either dumbells or cables i do 2 sets for upper pecs and 2 flat.

is that enough am i missing any key movements

thanks,

kill the decline, its useless. stick with free weights.... finish off with hammer

[C-money]

agreed^

[devo09]

kill the decline, its useless. stick with free weights.... finish off with hammer

bullshit, decline bench has been shown to recruit more fibers from the pectoral than flat OR incline bench.

[baza]

I've decline probably 5 times in the last 5 years.

[GYMBRAT]

I have bout that many times in prob 15-20 yrs lol

[LIVEHARD]

Try a different routine every time

two pressing
two fly type

for a total of 10-14 sets stay in the rep range 6-12

[#8]

kill the decline, its useless. stick with free weights.... finish off with hammer

decline is a good shoulder and tricep exercise lol.

stick with free weights as already mentioned.

[GYMBRAT]

yup I agree! ^^^^ keep it simple and HEAVY!!!

[canadianmuscle0803]

my chest is my best body part and i havent touched decline once in my life.

[rated_rko]

so i had a very full chest before
from
db flat
db incline
and a decline machine
and db flys
......
so yeah i started to do dips on chest day till failure now my chest has gotten really flat wtf :S

[Vitamin S]

okay good answers, but decline i was told it really lifts the chest up and gives it that thick full look, i also feel crazy pump like its pushing it upwards after doing it??????

also what is your thoughts of rep range, i was told, esp when dieting to go as heavy as possible for pushing movements 4-8 rep range as that is what will keep strength up and thus, a stronger muscle is a harder dense muscle.

ie. dennis james 5 days out did heavy ass incline benching and was go up in weight till he barely did 4 reps with 4 plates on incline with very low carbs i think it was close to zero he said.

he did that so he doesn't go flat and comes in hard and dense and muscle bellies are full and round???

[C-money]

dips are soooooo much better then decline presses, you get way better development from dips imo

[Ritch]

I think 2 pressing movements and one flye movement is plenty for chest. Volume is an individual thing, but for me 6 sets is more than enough. Haven`t done decline or flat in years. It`s all incline. I swear when I do flat I feel conscious that everyone`s looking at my chest, just dosen`t look right... It`s dare I say too big in that area.

[LIVEHARD]

my chest is my best body part and i haven't touched decline once in my life.

Genes bro I don't do much De-Cline hate the head rush

I love incline but I think bench with proper form is the primary mass builder

I find 75% of people have terrible form on pressing movements

Its all about the LBS not the chest