[dynasty_365]

Sunday I hit chest. I changed it up a bit I did
BB flat bench
Incline bb
decline hammerstrength
pec dec fly
fst 7 cable crossover
the chest routine was kinda boring I guess I mean I'm sore but I don't know I just don't think I was feeling it.

I had recently been doing a different routine for about three weeks
incline bb
flat db
decline bb
incline fly

I guess I'm just looking for a change of pace or something a new routie to stick or what not. Maybe some supersets or giant sets or something. So what u got for me dungeon.

[16 year old 16 inch arms]

a good way to blast your chest is to leave all the heavy stuff until last like your benchpress and do the shaping movements first like flyes

[Kaboom]

Originally Posted by 16 year old 16 inch arms

a good way to blast your chest is to leave all the heavy stuff until last like your benchpress and do the shaping movements first like flyes

This isnt a bad idea but I would only do it like once every few weks.The routine you did last isnt that bad so why change it.
I will at the end of the routine go back to bb flats sometimes and put a light weight on their and do it 40-50 times just for one helluva pump

[Engagechad]

Originally Posted by Kaboom

This isnt a bad idea but I would only do it like once every few weks.The routine you did last isnt that bad so why change it.
I will at the end of the routine go back to bb flats sometimes and put a light weight on their and do it 40-50 times just for one helluva pump

Indeed. It is always a good idea to keep your muscles guessing, even if it means having to adjust your weight. Naturally you're not going to be able too BB Flat press as much at the END of a workout as if you were starting the workout with said exercise.

[Kevsworld]

Your routine looks pretty good as-is. You may want to experiment with different rep/weight ranges.

[jimjames]

I came up with this and like it pretty good. It may be out there somewhere but not sure...

flat bench press
135lbs 3 sets 8-reps, 225lbs 2 sets, 4-6 reps. 275lbs 2 sets, 1-2 reps. 315, 1 rep. Go up from there in incriments of 10- 5 lbs until I can only do one with a spot. Once I reach my max, I go to failure on the way down like so...

315lbs as many as I can on my own then two more with spot (for me around 5)
295lbs same as above
250 lbs same as above
135lbs same as above but very slow movement.

I will take about five minutes rest and then go into incline bench for 3 sets and then dips or decline bench for 3 set then done with chest.

My philosophy is that flat is working the larger muscles of the pec so I hit it the hardest. Then I hit the upper and lower to help fill it out. I could be wrong but it is working well for me.

Recently, I have decided to go with this only once a month as it does put a lot of stress on you doing it week after week... and I am not getting any younger.

[dynasty_365]

cool jimjames its a bit excessive but i like it. i think i'll try it next chest day

[cocobleezy]

barbell bench

[jimjames]

It is excessive and that is why I have gone to doing it just once a month. I did it for about six months and really liked it. I pushed myself to improve each week keeping the intensity high. If I couldn't improve my max, I at lest cranked out an extra rep or two on my way down.

And really, I looked at the pyramid on the way up as warm up, not really lifting until I got into the 300's. I had a shoulder problem a while ago and this really helped me get past it by warming up a lot.

Let me know how it works... I am curious to see if someone else likes it as much as I do.