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What's you favorite chest work out

wedorecover

wedorecover

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Well seeing how I have a broken leg and I can't do legs I'm gonna be hitting chest a few times a week what's ur favorite routine I'm thinking about hitting it hard and trying to pr my flat bench when I get my cast off what are u Guys doing ?
 
I'm fairly simple. Flat bench, inc bench, pec deck. Sometimes I switch it up and use dumbbells for the same exercises. If I'm going for strength gains, I'll run a 5x5 on my bench.

I'm not a programming guru. Obviously.
 
Been doing chest/back mostly super sets 2x a week for a few months now and seeing great result. Normally 4 exercises each, basically an incline press, flat, fly, dip, adding drop sets also.
Been starting the week with:
Flat Bench triple drop (super set) B/O BB Row triple drop
245x6, 195x8, 145x10, 95x12
 
Cash43 said:
Been doing chest/back mostly super sets 2x a week for a few months now and seeing great result. Normally 4 exercises each, basically an incline press, flat, fly, dip, adding drop sets also.
Been starting the week with:
Flat Bench triple drop (super set) B/O BB Row triple drop
245x6, 195x8, 145x10, 95x12
Click to expand...
Ya I think during this time I'm gonna hi t arms and chest 2 x a week
 
Would not recommend focusing your chest training on a PR bench press without leg drive in the equation.

Focus on hypertrophy and switch to a strength focus once you can train with leg drive. Benching heavy without a strong kinetic chain to the floor isn't fun and if the goal is size then there is more efficient ways to hit it than heavy bench.

You can do chest & shoulders 3x a week if you want, do that for a few weeks. Start off simple and gradually increase volume and intensity as the weeks go by. Never go above RPE 8-9 on high frequency chest/shoulders with the exception of the occasional challenging technique added here and there and the final week, where shit should get harder.

And don't just stick to heavy presses if the goal is hypertrophy on a high frequency phase unless you want to take a calculated approach to volume and intensity requirements, otherwise you will get wrecked with fatigue or explode something.
 
weighted chinup said:
Would not recommend focusing your chest training on a PR bench press without leg drive in the equation.

Focus on hypertrophy and switch to a strength focus once you can train with leg drive. Benching heavy without a strong kinetic chain to the floor isn't fun and if the goal is size then there is more efficient ways to hit it than heavy bench.

You can do chest & shoulders 3x a week if you want, do that for a few weeks. Start off simple and gradually increase volume and intensity as the weeks go by. Never go above RPE 8-9 on high frequency chest/shoulders with the exception of the occasional challenging technique added here and there and the final week, where shit should get harder.

And don't just stick to heavy presses if the goal is hypertrophy on a high frequency phase unless you want to take a calculated approach to volume and intensity requirements, otherwise you will get wrecked with fatigue or explode something.
Click to expand...

Mostly agree with you but using RPE while talking to a person who doesn't have leg drive calls for confusion. Didn't read he has a cast. Pardon me I fully agree. Dumbbells until you regain your full capacity would be my advice...
 
My favorite chest exercise for a while now has been low Cable Fly but done with a dumbbell. Love it, especially if you superset it after a set of pec deck. Also Svend Presses are pretty good. Might as well use this time to work on development instead of strength.
 
Me personally on chest days. I work from bare bar up to 315 (on cruise) 3x. So I would do bar 20x, 135 20x, 185 15, 225 10-12,275 6, 315 3. Then I'll go to 225 and go to failure no rest and take 20lbs off at a time all the way down to bare bare. I'll do this flat and inclined. Then pec dec. and 3 sets dumbells flat, incline, decline.
 
legendary said:
Me personally on chest days. I work from bare bar up to 315 (on cruise) 3x. So I would do bar 20x, 135 20x, 185 15, 225 10-12,275 6, 315 3. Then I'll go to 225 and go to failure no rest and take 20lbs off at a time all the way down to bare bare. I'll do this flat and inclined. Then pec dec. and 3 sets dumbells flat, incline, decline.
Click to expand...
I like that shit
 
Pre exhaustion super sets. 10 flat dumbbell flies superset with 10 flat barbell bench press. 5 sets flat then 5 sets incline. Followed by pec deck, cables and champagnes. The pre exhaustion sets will be perfect for you because you don't have the ability to drive with your legs and hit heavy sets, hypertrophy and pump for dayyyys with those.
 
Domino23 said:
Pre exhaustion super sets. 10 flat dumbbell flies superset with 10 flat barbell bench press. 5 sets flat then 5 sets incline. Followed by pec deck, cables and champagnes. The pre exhaustion sets will be perfect for you because you don't have the ability to drive with your legs and hit heavy sets, hypertrophy and pump for dayyyys with those.
Click to expand...
Man I had pump so bad tonight from dbol I sat in the car for 10 mins cuz I couldn't drive
 
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