[XTRMMUSCLEMASS]

i have been doing this routine for 4 weeks now, always feel sore the day after. I like to change it up a bit like including decline presses.

flat Bench press 4 X 12-10-8-6
Incline DB press 4 X 10-8-6-6
Incline Flyes 4 X 12-10-8-8
cable Cross overs 4 X failure

what you guys suggest? i have chest coming up in 3 hrs

[mr_bhana]

seriously i think 16 sets is quite alot for chest, especially if your hitting it really hard... you could do:
3x flat BB benchpress
3x Inclince DB bench
3x Dips (on parralel pars)
3x Crossover or Flyes

[Blitzkrieg]

have you been getting good gains?

why not try:
Flat bench press
Incline bench press
Decline DB press/fly
Pullovers

[XTRMMUSCLEMASS]

i really dont notice much gains, but chest is always sore after workouts(might be over training) i dont like dips very much, we dont have paralel bars for dips in our gym. and when ever i do dips my shoulders really hurt.

[Kaboom]

If you are sore after every workout it must be working,Unless the soreness last more than 48 hrs or so.I think 4 sets of each is a little much

[KM]

Originally Posted by XTRMMUSCLEMASS

i have been doing this routine for 4 weeks now, always feel sore the day after. I like to change it up a bit like including decline presses.

flat Bench press 4 X 12-10-8-6
Incline DB press 4 X 10-8-6-6
Incline Flyes 4 X 12-10-8-8
cable Cross overs 4 X failure

what you guys suggest? i have chest coming up in 3 hrs

Lower your accessory lifts to 3 sets; Incline Flys. You also don't need two active recovery exercises. Imo, add Decline DB Press and alternate weeks between Flys and Crossovers. You should shock growth.

Has your current split been working?

[XTRMMUSCLEMASS]

tnx km and kaboom. ill limit them to 3 sets and 4 excerices. and alternate between cross overs, and flyes.

[TheWall]

I have tried decline, rotated it in and out of my schedule, stuck with it for months... I personally think it is crap. I found that I just exhaust parts of my body that do not need to be exhausted during a chest workout.

Also, with a chest workout, you must look at how your growth is coming along. If you have a thick lower chest but not a thick upper, start with an incline movement. Gauge your workout on what you need to improve on. I have seen people in the gym put up over 300 on flat bench, but can hardly do 225 on incline. This is junk, you should treat your chest the same as every other body part (with some exception). Start with what you need work on and end with what you don't.

Sorry about the little rant...

Just my opinion,
TheWall

[under construction]

Originally Posted by TheWall

I have tried decline, rotated it in and out of my schedule, stuck with it for months... I personally think it is crap. I found that I just exhaust parts of my body that do not need to be exhausted during a chest workout.

Also, with a chest workout, you must look at how your growth is coming along. If you have a thick lower chest but not a thick upper, start with an incline movement. Gauge your workout on what you need to improve on. I have seen people in the gym put up over 300 on flat bench, but can hardly do 225 on incline. This is junk, you should treat your chest the same as every other body part (with some exception). Start with what you need work on and end with what you don't.

Sorry about the little rant...

Just my opinion,
TheWall

Good one the wall , I was about to say something very similar no need now.

[RAGEN2008]

How many sets do you guys do for chest? I am doing 9 sets total, 3 flat bench, 3 incline bench and 3 flat bench flys.

16 sets seems like a lot but then again I am a beginner.

How long have you been working out now XTRAMM?

[Apollo89]

Hey im just getting into bodybuilding and working out in a more intense fashion and my question is whats a good chest workout for power days to gain my strength and whats a good shaping excercise?

[RAGEN2008]

Originally Posted by Apollo89

Hey im just getting into bodybuilding and working out in a more intense fashion and my question is whats a good chest workout for power days to gain my strength and whats a good shaping excercise?

Basic exercises are flat bench, incline bench and flys.

[ZiR RED]

Originally Posted by Apollo89

Hey im just getting into bodybuilding and working out in a more intense fashion and my question is whats a good chest workout for power days to gain my strength and whats a good shaping excercise?

You don't need "shaping" exercises. Perhaps if you are competing on the pro level where perfect symmetry and proportion are vital to winning, but starting out you need to stick to the basics to develop and build your muscles.

Br