good peck workout?

[spikedcow]

does anyone have a good peck routine they could recommend?

[Seth]

I was gonna give you mine, but I figure you probably won't like it (as I personally never liked anyone else's routine) The main thing to consider when planning chest is to stick with basics. By that I mean flat bench press + incline and/or decline. Then you can think about adding some isolation exercise, like cable cross-overs. 12 sets total per workout does it for me. And go heavy! The gym is not the spot to be lazy at!

[Danger]

There aret that many chest exercises available it shouldnt be to hard to thorw something together.

Bench Press (Flat/Incline/Decline BB or DB)
Flyes (Cable or DB) or Pec Deck (if some jackass isint sitting there talking on his cell phone)

Other than that I cant think of too many worthwhile chest excercies, if you have access to Hammer Strength machines they have a couple of really nice rigs if the ROM works for you.

Its pretty common to see guys doing: Press/Flye/Press/Flye or the opposite using whichever variations they like.

[smukker]

What about some heavyass decline pullovers?? those seem to add some mass to my chest.

[unkindone]

pushups? :)

[proximo]

I would say almost any program will work. As long as you stick to it for a few months, then change things up. If you do a little research on the net you will find thousands upon thousands of pec routines. Pick one, stick to it for 2 -3 months, then change it up.

[canadianmuscle0803]

flat barbell- first set warm up, then 10 reps, then 8, then finally 6

1 min break in between each set.

DB incline press- 10/8/6
Smith incline press- 8/8/6

then either some seated machine presses or seated flys.. but in the off season you really dont need the flys as they do very little for growth..

[arcnspark77]

i prefer dumbells for presses, i find i get a much better pump.
right now i do incline db presses 3 sets, incline (change angle on bench) flyes 3 sets, decline bb press 3 sets, cable crossovers 3 - 5 sets to finish

[marino]

pushups? :)

I mix in pushups with my chest workout to warmup and finish off. good pump and and hardens the chest

[spikedcow]

thank you all as always

[IronRobi]

I normally do 2 pressing movements, 4 sets each (incline, flat or decline) followed by 2 fly movements, 3 sets each. I love finishing my chest workouts with cable incline flies. I normally only do 2 pressing movements because at a high intensity level, trying to throw the 3rd in I just get sloppy and the weight drops down to nothing.

[sdonnell]

If u dont like the 40-50 reps needed to be done for pushups, throw a weight on your back and do them

[macka]

start with the basics

flat bench (use just enough weight to squeek out 6-8 reps)
db inclines (again 6-8 reps)
dips (always max out go slow and then add weight when you can do more then 30 in one shot)

this is pretty much my routine when I want to bulk. It works well and I sometimes throw in pushups and flies to give a little change up.

[TraintoGain]

start with the basics

flat bench (use just enough weight to squeek out 6-8 reps)
db inclines (again 6-8 reps)
dips (always max out go slow and then add weight when you can do more then 30 in one shot)

this is pretty much my routine when I want to bulk. It works well and I sometimes throw in pushups and flies to give a little change up.


this is a great chest workout. very similar to mine!

[slick rick]

start with the basics

flat bench (use just enough weight to squeek out 6-8 reps)
db inclines (again 6-8 reps)
dips (always max out go slow and then add weight when you can do more then 30 in one shot)

This is pretty much my routine when I want to bulk. It works well and I sometimes throw in pushups and flies to give a little change up.

Similar to my current routine as well.. Flat bench /incline bench / DB fly's and finish off with weighted dips.

When doing dips i start out with a 45lb plate, drop to a 35 lbs plate, then a 25lb plate and finish off with just body weight. All sets to failure. A killer way to end a w/o.

[OntariOMuscle101]

Bench Press - Dumbell or Olympic Bar
Incline - Dumbell or Olympic Bar
Decline - Dumbell or Olympic Bar

***Between Sets do 10-12 Pushups rest than back to Dumbell or Olympic Bar***

[powerrack]

Low Incline Barbell or Dumbell Press 3sets of 6-8reps after warm up
Dips 3sets 6-8reps
Incline Dumbell Flyes 1 set at 10reps, plus 1 triple drop set

Current routine, not big on flat barbell press, never really helped with size gains for myself, although I know others get awesome results with it.

[Timbo89]

I always start with inclines so i am fresh and can get out some heavier sets, not too often that you see a guy with an overdeveloped upperchest, too bad the same cant be said for the lower chest lol.

[mason_ftw]

I usually do:
Bench 3x8
Incline 3x12
Db Bench 2 x 12
Cable or Db Flyes 3x12

Do the Flyes last because they stretch out your muscles