Critique Chest+Tri Routine

  1. New Member
    itzgambino's Avatar
    Join Date
    Sep 2008
    Posts
    214
    Rep Power
    184
    Level
    13
    Lv. Percent
    22.99%

    Critique Chest+Tri Routine


    Hey guys I was hoping you could critique my chest+tri routine that I have currently been working with since I started cutting in March. I have gone high reps for this cycle and my focus has been building a solid chest, because I have been working out for about 3 yrs now and my chest is really lagging and bringing down my otherwise pretty good upper body. The areas of sub-development are like most people's the upper and upper middle, especially my right pec really is relatively flat towards the top tailing towards the middle. But my routine is as follows:

    1) Flat bench - 4 X 12-15
    2) Incline DB - 4 X 12-15 , I do not bring the db's over my chest, just straight up and down to keep focus on chest more
    3) Flat db flys - 3 x 12-15
    4) Dips - 4 X 12-15
    5) Seated overhead db extension - 4 X 12-15
    6) Cable pushdown (1 arm at a time) - 4 x 12-15
    7) Decline DB pullover - 3 x 12

    Any advice on what I could change up to see more development and growth in those areas of my chest?

  2. Advanced Member
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Age
    38
    Posts
    862
    Rep Power
    578
    Level
    23
    Lv. Percent
    16.52%

    if it works it is good, if it doesn't it is not. If you have a problem benching with with your pecs, that a flat bench is not going to help. Use an inclne as your main exercise. Also lots of heavy flys with dumbells, incline and flat. You really don't need much for your chest, you need to learn how to use your chest.
  3. New Member
    itzgambino's Avatar
    Join Date
    Sep 2008
    Posts
    214
    Rep Power
    184
    Level
    13
    Lv. Percent
    22.99%

    I was thinking about dropping the sets down to 3 each, changing the rep range to 12,10,8, and throwing in another set of maybe incline flys or incline presses where you push the db's together and squeeze them together as you push up. Thoughts?
    •   
       

  4. Advanced Member
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Age
    38
    Posts
    862
    Rep Power
    578
    Level
    23
    Lv. Percent
    16.52%

    Best chest gains i ever saw, all i was doing was 3 sets of incline in the 6-10 range, and 3 sets of incline flys followed by 3 sets of flys. THey flys were heavy, somewhat bent arm style. They were not flys to get a burn or pump, but to work hard and stimulate the pecs. If i can do bent arm flys with 80 lb dumbells and kill my pecs, i can probably do flys with 40 lbs and get a rediculous burn. The burn is not going to help me get bigger though. I think that is where most people go wrong with flys, they treat them like they are just trying to get a burn.
  5. New Member
    kdpboa's Avatar
    Join Date
    Mar 2009
    Posts
    75
    Rep Power
    108
    Level
    8
    Lv. Percent
    14.97%

    Quote Originally Posted by jcp2 View Post
    Best chest gains i ever saw, all i was doing was 3 sets of incline in the 6-10 range, and 3 sets of incline flys followed by 3 sets of flys. THey flys were heavy, somewhat bent arm style. They were not flys to get a burn or pump, but to work hard and stimulate the pecs. If i can do bent arm flys with 80 lb dumbells and kill my pecs, i can probably do flys with 40 lbs and get a rediculous burn. The burn is not going to help me get bigger though. I think that is where most people go wrong with flys, they treat them like they are just trying to get a burn.
    What kind of rep ranges did you use for the incline and flat fly's?
  6. Advanced Member
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Age
    38
    Posts
    862
    Rep Power
    578
    Level
    23
    Lv. Percent
    16.52%

    Quote Originally Posted by kdpboa View Post
    What kind of rep ranges did you use for the incline and flat fly's?
    8-12. Sometimes when you are pushing more weight you drop a little lower, but i usually shot for at least 8.
  7. New Member
    allstar504448's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Feb 2009
    Age
    23
    Posts
    142
    Rep Power
    142
    Level
    10
    Lv. Percent
    57.81%

    1) Flat bench - 4 X 12-15
    2) Incline DB - 4 X 12-15 , I do not bring the db's over my chest, just straight up and down to keep focus on chest more
    3) Flat db flys - 3 x 12-15
    4) Dips - 4 X 12-15
    5) Seated overhead db extension - 4 X 12-15
    6) Cable pushdown (1 arm at a time) - 4 x 12-15
    7) Decline DB pullover - 3 x 12

    that looks like a hell of a lot for one chest workout
    ive recently separated chest and tris on different days to get my bench up, my chest has been flourishing because of it
    i aim for 4 sets of 14 12 10 8 for most exercises except 6 on flat bench and routine is as follows
    flat bench wide grip press from neck (look up if you dont know about this)
    decline bench
    dumbbell pullovers
    cable crossovers bottom to top
    dumbbell pullovers
  

  
 

Similar Forum Threads

  1. Please help with chest routine!!!
    By tshaw024 in forum Exercise Science
    Replies: 4
    Last Post: 10-05-2009, 03:21 PM
  2. please comment and critique my chest routine
    By keater824 in forum Training Forum
    Replies: 10
    Last Post: 05-19-2008, 10:03 AM
  3. critique my chest routine please
    By ofwolfandman in forum Training Forum
    Replies: 12
    Last Post: 05-17-2008, 01:10 AM
  4. Chest routine
    By Unclemikejones in forum Exercise Science
    Replies: 16
    Last Post: 02-26-2006, 01:40 PM
  5. Chest routine
    By Unclemikejones in forum Supplement Logs
    Replies: 11
    Last Post: 02-19-2006, 03:13 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in