Chest workouts

[JonnyO]

Lets see what everyone's doing for chest these days:

My last one was:

Flat BB bench, 3 warm ups then
185 x 8
225 x 8
275 x 8
315 x 6
365 x 2
365 x 3
Just starting back doing flat BB, its been a few years due to injury but Im holding up for now. I dont usually do low reps, but I felt for this exercise right now Im trying to build some strength on it so...

Incline Smith:
4 sets up to 315 for 6 reps, then 5th sets tripple drop set of 315 x 6, 225 x 6, 135 x 12

Dips, bodyweight, 4 sets of 12-20

Pec Deck:
4 sets of 10
I hate the peck deck but the guy I was working out with chose it so we did it. I prefer all free weights normally for chest.

[kloan]

I do 5-6 sets of flat bench. My chest grows too quickly... makes all of my other muscles look small in comparison, it sucks.

Can't do incline anymore, hurts my shoulder way too much... even with DBs. Push-ups are ok...

All my compound movements are weak, meanwhile isolated movements are fine. I don't get it.. I'm still struggling to push 200 on the bench. For now because of my shoulder I'm only doing 165-185. :(

I'm hopin DC will sort this crap out when I start it up.

[CanadianIron]

Flat BB bench

225 X 12
275 X 8
315 X 4


Smith Incline

45,25 X 12
45,45 X 10
45,45,10 X 8
45,45,25 X 4


Cable flys

90 X 12
110 X 12
130 X 10

Incline Dumbell (smith left me wanting a bit more stretch, had lots of energy left)

60 X 12
80 X 12
100 X 15


Hot tub 15 mins, hell yeah.

Im hoping to try 365 on the bench soon... most i've repped was 345, but I think i've got a bit more now, atleast partial reps.

[bigtavi8]

DB Incline Bench
75lbx 15
80x12
90x10
100x8
115x6

BB Incline bench
135x15
155x12
225x8
260x6

DB Flat Bench
80x12
95x10
110x8

Incline flies
65x12
75x10
85x6

Cable crossovers from top
4 setsx10-12 reps

FST-7 PEC DECK. 7 sets between 8-15 reps at about 140lb)

[Memo]

BB Incline bench
55 x 7
65 x 7
75 x 7
85 x 5
90 x 5

BB Flat bench
55 x 7
65 x 7
75 x 7
95 x 5
95 x 5

Triceps extension cable
180 x 15
180 x 15
140 x 8

[C-money]

this was monday night
flat bench
135 x 20 warmup
225 x 20 (not to failure)
315 x 8 (not to failure)
335 x 6 failure
315 x 8

incline dumbell 115 pounders are the biggest our gym has SUCKS bigtime
100 x 10 warmup
115 x 10 not to failure
115 x 20 failure

cable cross overs
1 warmup
2 working sets.. dont remember the weight used

flat dumbell flys
60 x 10
80 x 10
100 x 5 failure

5 minutes of stretching and flexing.. the ol pecs were cramping about a hour later.. good times!

[Shortdave]

Flat bb bench
225 x 20
225 x 20
225 x 15
225 x 12
225 x 12

Incline Atlantis machine

230 x 15
230 x 15
230 x 15
230 x 10


Pec deck

210 x 15
210 x 15
210 x 12

I am injured so I am not allowed to go heavy.

[_Ragnar_]

Monday went something like this.

BB Flat Bench
135x15
185x12
185x10
205x7 (failure)

DB Incline
80x10
85x8
90x6

Standing Cable Flies
40x15
50x12
50x12

Cable Crossovers
lvl7x15
lvl8x12
lvl8x12

[tiramisu]

I'm glad I'm doing DC. With all that volume you guys must be spending all night in the gym.

1A HammerStrength Incline Bench 12x40%, 8x60%, 5x80%, 11-20RP work set
1B HammerStrength Flat Bench 12x40%, 8x60%, 5x80%, 11-20RP work set
1C Smith Decline Bench 12x40%, 8x60%, 5x80%, 11-20RP work set

[_Ragnar_]

I am starting DC in a few weeks. Im looking forward to it

[Shortdave]

I'm glad I'm doing DC. With all that volume you guys must be spending all night in the gym.

Mine was about a half an hour

[faller]

Incline bench

230 x 8 x 6 :D

[cheesesteak]

Smith Incline - 70lbs x 3 sets
Cable Crossovers - 40lbs x 3 sets
Flat DB Bench - 25lbs x 3 sets
Incline DB Bench - 25lbs x 1 set

[ironwill]

flat bench......135 x 15
225 x 20
315x 14
315x11
315x9

incline flyes
50x15
70x15
80x12
80x10
80x8


cable flyes, not sure of weights used

dips standing
bwx25
bwx22
bwx20
bw x18

incline db presses
90x15
100x15
120x10
120 x 9
120x 9

then did shoulders and triceps, can only get to the gym 4 times this week, so modified for the week

[cheesesteak]

Looking at your guys workouts I don't think I'm doing enough volume.

[C-money]

Looking at your guys workouts I don't think I'm doing enough volume.

It all depends on your body.. for me i do high volume on chest/back/quads
And lower volume on arms/delts/hams

[cheesesteak]

I get tired real quick from what I do. That weight I posted is heavy for me. Chest is my weakest point. I only take like 30 second rests, I should try taking a lot longer, but I like to work fast.

[_Ragnar_]

Looking at your guys workouts I don't think I'm doing enough volume.

you got a pm buddy

[dremen]

Decline Bench-140x20, 90x15
Flat Bench(spoted)-215x10, 200x6, 90 till fail
DB Incline-160x6, 120x6, 100 till fail
Cables 25-40lbs till total fail

My chest is finaly growing with this mixed routine and poundage is going up bi-weekly. Can only lift real heavy with a spotter right now.

I hit my chest hard one day per week and 2-3 days later i do a few decline sets to get blood flow going in the chest(light weight).

In a few months i hope to be flat benching 4 plates on my own.

[nitrous]

Flath BB Bench

135x10
185x10
225x10
275x6
300x3
225x10

DB Incline Bench

100x12(100's is all they go up to)
100x10
100x10

Incline Flys

75x10
75x12
75x10

Pec Fly Machine

165x12
165x10
165x10

[Ritch]

Looking at your guys workouts I don't think I'm doing enough volume.

It`s an individual thing. For me 6 sets per body part is good. Back does get 12 sets as it`s spit into a thickness and width workout. Plus on keto, it`s recommended to train hit style, not volume.

[tiramisu]

I find 1 rest pause working set more than enough.

[JonnyO]

Friday:
Flat DB, 5 x 8

Incline DB, 3 x 8

Flat DB Fly, 2 x 8

Incline DB Fly, 2 x 8

Then added 4 sets cable laterals and 4 sets 1 arm machine presses for shoulders.

[GYMBRAT]

It all depends on your body.. for me i do high volume on chest/back/quads
And lower volume on arms/delts/hams

x2, not gonna put up my numbers because I am choked bout my rotator being f**ked once again!!

but my chest workout is very similar to JonnyO's for the most part..