critique my chest routine please

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    critique my chest routine please


    Hows this look?

    Incline DB Press 3x8
    Flat DB Press 3x8
    Incline Smith Machine 3x8
    Dips 3x8

    Thoughts? Suggestions?

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    Ditch one of the presses, to redundant. You may want to look into adding db pullovers, or some type of flies. Out of the three press the smith machine one is the weakest so that would be the one I ditch. After a few weeks you will also want to change up your rep scheme or exercise selection or both.
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    The reason I have no flies is that I heard they are pretty useless....and I wanted to focus on my upper chest so that's why I have two incline exercises. Are pullovers good for mass?
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    Pullovers are amazing for mass, they work the underlying muscles of the chest, and without proper development there the rest of the chest wont grow. They were a staple in many old body builder routines. Also if you have heard flies are useless than you must also know a smith machine is useless. DB flies have there place in a good chest routine, they allow for deep stretching and if only done with a limited range of motion, particularly the bottom half of the lift only, they add tremendous stimulation through time under tension. They get a bad rap because of pec deck machines and people who don't go deep enough with them. Cable flies are another great option if you have access to them because they allow tension throughout the whole ROM and force many stabilizers to come into play.
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    Alright man thanks for all the info! Ok so how bout this haha

    Incline DB Press 3x8
    Flat DB Press 3x8
    Dips 3x8
    Pullovers 3x8
    Cable flyes 3x8

    Is this too much? Would you recommend the DB's or BB's for development? Thanks again!
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    The exercise selections looks great, If you are looking for better development, aka you wanna look good nekid, DB will yield better results IMO. Also try incorporating super sets so
    A. Incline DB Press - 5x5
    B1. DB press- 3x8
    B2. Dips- 3x10 (no rest between B1 & B2)
    C. Pullovers - 3x8-10
    D. Flies- 2x12 (When you get to the top squeeze your shoulders up towards the ceiling and the relax them before lowering weight, this will develop the area along your ribs nicely.)

    Try this for a month and see how you like it, I am sure if you put forth the effort the you will get solid results. Also make sure you train your back, primarily lats, because they help stabilize and add to the mass of your upper body giving you a fuller looking chest.
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    Thanks a lot man that looks like solid.
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    Quote Originally Posted by pmiller383 View Post
    Pullovers are amazing for mass, they work the underlying muscles of the chest, and without proper development there the rest of the chest wont grow. They were a staple in many old body builder routines. Also if you have heard flies are useless than you must also know a smith machine is useless. DB flies have there place in a good chest routine, they allow for deep stretching and if only done with a limited range of motion, particularly the bottom half of the lift only, they add tremendous stimulation through time under tension. They get a bad rap because of pec deck machines and people who don't go deep enough with them. Cable flies are another great option if you have access to them because they allow tension throughout the whole ROM and force many stabilizers to come into play.

    I THOUGHT PULLOVERS ARE FOR THE LATS
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    Quote Originally Posted by Brolic View Post
    I THOUGHT PULLOVERS ARE FOR THE LATS
    Depends on the technique/angle used.
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    Quote Originally Posted by Rodja View Post
    Depends on the technique/angle used.
    can i see?
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    Quote Originally Posted by Brolic View Post
    can i see?
    It's mainly the elbow placement. Elbows out are more for chest and elbows up are more for back.
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    video
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    Quote Originally Posted by pmiller383 View Post
    Ditch one of the presses, to redundant. You may want to look into adding db pullovers, or some type of flies. Out of the three press the smith machine one is the weakest so that would be the one I ditch. After a few weeks you will also want to change up your rep scheme or exercise selection or both.
    i disagree with pmiller slightly. i do not advocate smith presses most times, but from time to time, ONCE IN A WHILE it is ok, even good. you go ahead and keep the incline DB, but ditch the other DB press. then, go for the decline smith press. with decline, you can move good weight while still keeping good form/concentrating on chest, and with the added benefit of ,the range of motion laid out for you, i wouldn't be surprised if you could move more than you thought.

    just my opinion, though.
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