[rossx87]

ok so i've always had a pretty good chest but recently ive been losing size (especially upper chest) and a little strength. I've thinking about trying this workout....
incline barbell press (8,6,6,4)
flat dbell press (10, 8, 6, 6)
pec deck (12, 10, 8)
incline flys (10, 8, 8)
low cross overs(10, 8, 8)
What do you think?

[Masko AA]

You only really need 1 fly movement throw in a 3rd bench exercise maybe incline dumbells. I would also up the reps in the fly movement to 12-15.

[Mike8436]

Make shure you go heavy with your Incline stuff. I always start my workout with heavy incline barbell presses with a spotter. Try that for a while and dont worry too much about the fly movements. If you come to a plateau try dong heavy Incline dumbell presses. Also try weighted dips, they will put some mass on you as well. You will break through just give it time.

[Masko AA]

Dips dont really hit the chest at least not noticeably so and thats were he said he's lacking.

[rossx87]

ya its mostly my upper inner chest. but i dont think going heavy is my problem because last week i could still press 315 twice on my fourth set of incline. maybe im not eating enough or something

[Masko AA]

Try this routine for awhile.


flat dbell press (12, 10, 10, 8)
incline barbell press (12,10,10)
incline dbell press (12,10,10,8)
cable flys (12,12,12)


I was doing a low rep workout and started platueing and switched it to this and now I'm almost lifting the weight I was at low reps with these reps so this did work for me maybe itll work foryou.

[YM123]

as for the dips they are a great exercise to build up the chest. Just make sure that you are leaning forwards when you perform them to really hit the chest, because if you do them in more of an upright position they will only be hitting your triceps which is good if you want bigger triceps, but obviously your concerned about the chest. So try that.

[Mygeeto]

get rid of pec dec

[roccodart440]

Try this

flat bench
incline bench
low cable flys

THere is no need for more excersizes than that for 99% of the people in the gym so long as the right amount of volume is used.

[chrispghmuscle]

I second that Rocco

[lil_big_junior]

everyone knows what i do...
all those exercises rossx posted are uneccessary...
COSIGN rocco

[papi]

Originally Posted by roccodart440

Try this

flat bench
incline bench
low cable flys

THere is no need for more excersizes than that for 99% of the people in the gym so long as the right amount of volume is used.

is that exercise more fore strength than mass im a little confused because that exercise would take me only 30 mins

[YM123]

well if your using a rep range of about 6-12 reps on those exercises it will help you to build mass on the chest and not strength which is typically below 6 reps