Chest day

[bigdeee973]

what does your routine look like ? im looking for some new ideas.

 

[alexgt149]

 

[alexgt149]

 

[alexgt149]

 

[alexgt149]

 

[Ozzy619]

View attachment 24371

I hate smith machine press, that shits for girls

 

[alexgt149]

 

[Ozzy619]

what does your routine look like ? im looking for some new ideas.

You looking for strength size or definition? My routine changes with my goals.

 

[alexgt149]

I hate smith machine press, that shits for girls

Ya I have only tried it with dumbbells not bench yet it's a little scary but it gives great results

 

[weighted chinup]

Weighted Dips
Incline Barbell Bench

 

[Ozzy619]

Ya I have only tried it with dumbbells not bench yet it's a little scary but it gives great results

Id stick with dumbbells until you get your strength up. I only do barbell for strength training.

 

[bigdeee973]

Mainly size and strength. I have the definition my chest is just a little behind the rest of my upper body. Has been like that since I can remember . I should probably get one of those apps on my phone they somewhat seem helpful

 

[weighted chinup]

What does your current chest training look like?

 

[bigdeee973]

Incline flys,incline bench both barbell and dumbells, cable flys, decline and flat bench. I guess the basics pretty much

 

[weighted chinup]

Seems well rounded enough.

I like to simplify things.

Based on those exercises I would do

Flat Bench
Incline Barbell Bench
Cable Flys

Drop the other movements imo, its a bit redundant. Invest the extra volume into those 3 movements and focus on getting stronger at them.

One of the best ways to break through a plateau imo is simplifying. Drop all the unnecessary shit, spend more time practicing / training your main movements. This will facilitate more strength gains in whatever movement you invest more time in and your chest will reflect that.

 

[bigdeee973]

Thanks bro since I would only focus on 3 exercises how many sets should I be doing?

 

[weighted chinup]

What intensity / percentage of 1RM are you working with? What rep range do you normally train in?

I prefer to go for a total volume goal per exercise rather than number of sets. If I was working with a 6-10RM I would aim for 50 total reps as a start. This is plenty of volume, and as you get further along in your development and if you feel you can do more, you can increase total volume.

Frequency is an important variable too, I think hitting a movement / muscle group every 3-4 days is great for hypertrophy. You can increase frequency even more if you like, I am currently taking no rest days per week so everything gets hit every 3 days. Working great, and I generally know when to back off to let fatigue dissipate so I can handle it easily.

 

[Wunderpus]

I hate smith machine press, that shits for girls

Ozzy, my good sir, I respectfully disagree!

I use the smith quite often. I use it to have a clean range of motion, with a higher weight than I normally bench. I also use it to break plateaus, and it can be killer for drop sets.

I do feel like noobs abuse it because it's easier. However, when used properly, it can be an essential part of your routine.

 

[Docd187123]

I hate the smith machine. The only time I've used it in maybe the last 10yrs is to do floor presses out of but I brought over a regular barbell not the attached one and also as a chair to rest in between sets.

 

[OdieM]

Ozzy, my good sir, I respectfully disagree!

I use the smith quite often. I use it to have a clean range of motion, with a higher weight than I normally bench. I also use it to break plateaus, and it can be killer for drop sets.

I do feel like noobs abuse it because it's easier. However, when used properly, it can be an essential part of your routine.

Agree with this. Smith machines are great for breaking plateaus, especially when you train alone.

When I first got back in the gym about 4 years ago I stayed on machines and the smith machine for a few months to get my form back.

They are also fucking awesome for BB shoulder press.