Chest/Bench Question

[50Cent]

My current chest workout is flat bench, incline bench, decline bench, then flys. Am I doing too much? I do 3 sets of each, around 6-10 reps. Should I take something out? Only do two of them every chest workout? Any suggestions would be appreciated.

[THE JUICE]

Re: Chest/Bench Question

Originally posted by 50Cent
My current chest workout is flat bench, incline bench, decline bench, then flys. Am I doing too much? I do 3 sets of each, around 6-10 reps. Should I take something out? Only do two of them every chest workout? Any suggestions would be appreciated.

Whats going on bro. I pretty much do the same workouts as you man except I do flys once in a while.

I do:

Flat bench: 5 sets of 6-10 reps

Incline bench: 3 sets of 6-10 reps

Decline Bench: 3 sets of 6-15 reps

Once in a while I add some 2 sets of flys or pushups.

At what pecentage of weight are you going at it bro? Do you go heavy or light. Ive gotten pretty much good results bro, Im going at around 80-85 percent of my one max lift. And to this day my chest is growing, but I need to do some cardio and start hitting my abs so it can look a little better. But as in size it looks awesome.

[bigjim33]

someone gave me this routine on here and i apologive i don't remember who, so take credit if it was you...
incline bar 5 sets, 6-8 reps
decline bar 5 sets, 6-8 reps
supersets:
1) incline flyes 2 sets, 12-15 reps, 30 sec. inbetween sets
60 sec. rest
2) cable crossovers 2 sets, 15 reps, 30 sec. inbetween sets
60 sec. rest
3) dips, 2 sets to failure, 30 sec. inbetween

sometimes i do flat db's instead of decline bar

i lift each body part once a week.....this is working nicely

[50Cent]

Hey Juice, my weights are right around yours as well, ~80% of my max lift. I've been doing this for a while though, so I think I may switch it up to bigjim's suggestion.

Also, I do every body part two times a week, is that okay? Sometimes I'm a little sore still when I hit a part again, but not too much.

[THE JUICE]

Originally posted by 50Cent
Hey Juice, my weights are right around yours as well, ~80% of my max lift. I've been doing this for a while though, so I think I may switch it up to bigjim's suggestion.

Also, I do every body part two times a week, is that okay? Sometimes I'm a little sore still when I hit a part again, but not too much.

Yup I hit the same body part twice a week on Mondays and Tuesdays. Cause at times your body gets used to the same routine and your growth stalls. I change it almost every month or so.

I may do:

flat bench: 5 sets of 6-10 reps

incline dumbell presses: 3 sets of 6-10 reps

flys: 3 sets of 6-15 reps

and some push-ups and dips for a burn.

Or I mix them here and there.

Also try what Jim suggested, looks good.

[lxorl]

I have been told by a few pro body builders and their trainers that declines are a waste of time. They basically work the same as flat bench, but not as well. If you were to drop anything, i would eliminate the declines. Also, you should swith things up some... try flat, and incline for say 6 sets each and take the last 3 sets to failure around the 4 rep range.....

[Klash]

I second lxorl.
Drop the decline.
I did this on the recommendation of a pro.(he said waste of time - he only uses them a few weeks before competition)

Later
Klash

[musclebuilder]

that is what i do. but it is not volume that counts, it is intensity. youll know if you overtrain.

[GBAGH]

I would drop the flat benches. You are hitting your whole chest already without them.