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What was your most effective chest routine??12799

Sedlo18 private msg quote post Address this user
Im having abit of trouble with growing my chest. Everthing els is growing like a weed except my stuid chest. Im sure a number of people have been there! Im looking to switch up my routine and im wondering for those who have had the same problem what was the routine/excersise that finnally made them pecs blossom!? My current routine:

BB Bench: 4sets 6-10
DB Incline: 4sets 6-10
BB Incline: 3sets 6-10
Cable flys high & low: 3 sets of 8-15
Occasional Weighted dips to max at the end
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The Dark
Knight
eknight private msg quote post Address this user
Day one:
2-3 warm up sets of flat barbell.
3-5 working sets of 2-3 as heavy as possible.
3-4 sets of board presses, floor presses, DB presses on a Swiss ball, or rack lockouts.

72 hours later, day two:
9 sets of speed bench, 3 reps as fast as possible with 50-60% of 1RM.
3 sets of 8 DB presses.

No machines. No flyes. No inclines. Those things are never, ever, ever going to replace heavy, flat bench pressing. -3X
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Devil82 private msg quote post Address this user
proper technique? I've been doing it wrong before, shoulders grew alot, chest lagged behind due to it
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Sedlo18 private msg quote post Address this user
@Devil82 form is in check. Just think its due to crappy chest genetics and my arms taking over
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Dukenhiemer private msg quote post Address this user
Heavy ass bench.
My mind muscle connection allows me to get a pump after doing just one rep.
Focus on the quality of the movement, not the quantity imo.
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VOLSAO private msg quote post Address this user
Jumping Jills
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oceanair private msg quote post Address this user
being a woman.
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eventheodds1 private msg quote post Address this user
@oceanair looll
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jonrivs49 private msg quote post Address this user
Check your form. make sure your hitting chest not more shoulders and tri.
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Outwork_08 private msg quote post Address this user
Not to contradict eknight but I had much more success when I threw out flat barbell bench and replaced it with barbell incline and/or barbell decline. My chest is still a weak point but it has came a long way since I made that change
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The Dark
Knight
eknight private msg quote post Address this user
@Outwork_08 not to doubt you, and it's great you found something that works, but in my experience that's not the norm for beginners like OP. -3X
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Outwork_08 private msg quote post Address this user
@eknight, I totally agree. Most people I know respond very well to flat bb bench especially heavy flat bb bench but for myself I found that I am not like most in that aspect..
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ClaytonANM private msg quote post Address this user
+for speed bench work, hitting it twice a week and one day where you go heavy. I think eknight pointed you in the right direction with those suggestions.

However, my approach was a little bit different.

Day 1: Hypertrophy & Speed Work
-9 sets of speed bench, 3 reps as fast as possible with 50-60% of 1RM. (just like eknight suggested)
-3 sets of 8-12 incline DB bench
-3 sets of 8-12 hammer strength iso-bench exercise
-2 sets of 12-15 machine flys

Day 2 (3-4days later): Power
-4 to 5sets of bench press walking up to 1RM, finishing with 1RM
-2 sets of 15-20 DB flys
-1 set push-ups (or other chest body weight exercise to failure)
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Dukenhiemer private msg quote post Address this user
My chest is probably my strongest body part. I haven't done volume work in almost a year, I can count on my hands the number of times I've trained specifically for hypertrophy.
Not once, I like lifting heavy ass weight.
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