whats the perfect chest routine? - UK-Muscle Body Building Community

gdn · 23-05-2006, 10:47 AM

ok currently i am doing:

3 sets of 8 db press
3 sets of 8 incline db press
3 sets of 8 pec deck

i find that the range of motion and a good stretch with the db presses is hitting the outer pecs nicely while the pec deck works for me on the inner pec. i'm not really targetting the lower part at the minute but find that 9 sets is about as much as i can handle. what's the solution? are there 3 exercises that will target all areas or should i do 4 exercises with only 2 sets each? or should i do 2 different routines every other week as has been suggested to me.

any suggestions would be well apreciated!

DB · 23-05-2006, 11:00 AM

everyone is different but i reckon

incline bench press 3x10

flat bench 2x8

weighted dips 3x6

but totally preference the key is to keep changing it imo

Carnivore · 23-05-2006, 11:05 AM

yea sounds good, variety is great, but your chest will still grow to the shape your genetics tells it to

gdn · 23-05-2006, 11:18 AM

so you reckon cut out the pec deck? how do i ensure i'm hitting the inner pec ?

**big** · 23-05-2006, 01:10 PM

The perfect chest routine is the one that you're able to put the weights up each session and gain on.

If that means just doing 2 sets of bench and calling it a day, fair enough. If you can get away with 16-20 sets and still gain strength and size, then do it.

Everyone is different.

The routine DB listed out is good for most bodybuilders, assuming you're not going to failure each set.

John · 23-05-2006, 02:02 PM

surely the perfect routine is one that keeps working, stimulating and ( you growing ).

the_gre8t_1ne · 23-05-2006, 02:57 PM

agreed^^

mine is usually the same

Flat Bench 4x6 to 8
Incline DB Press 4x6 to 8
Weighted dips 4 x6 to 8

sometimes i finish of with pec deck or cross over cables

IMO if u stop gaining or just get bored, switch it up, change exersise's, reps, but stick to free weights each time

crazycacti · 23-05-2006, 03:17 PM

mine atm is:

2 x DB Flat Bench
2 x Dips

Dips are in there for an experiment.... i normally do just one exercise for chest (1 or 2 working sets) and change the exercise once i have loaded up to the max.... then ramp up the weights on another exercise...

Big is most def right.... stick to one you can gain with....

ie. if you bench 60kg.... and in x amount of weeks you can bench 100kg - your chest will be bigger ;)

23-05-2006, 10:47 AM	#1 (permalink)
gdn Newbie Trainer Join Date: May 2006 Posts: 3	whats the perfect chest routine? ok currently i am doing: 3 sets of 8 db press 3 sets of 8 incline db press 3 sets of 8 pec deck i find that the range of motion and a good stretch with the db presses is hitting the outer pecs nicely while the pec deck works for me on the inner pec. i'm not really targetting the lower part at the minute but find that 9 sets is about as much as i can handle. what's the solution? are there 3 exercises that will target all areas or should i do 4 exercises with only 2 sets each? or should i do 2 different routines every other week as has been suggested to me. any suggestions would be well apreciated!

23-05-2006, 11:00 AM	#2 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,461	everyone is different but i reckon incline bench press 3x10 flat bench 2x8 weighted dips 3x6 but totally preference the key is to keep changing it imo __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-05-2006, 11:05 AM	#3 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	yea sounds good, variety is great, but your chest will still grow to the shape your genetics tells it to __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-05-2006, 01:10 PM	#5 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,460	The perfect chest routine is the one that you're able to put the weights up each session and gain on. If that means just doing 2 sets of bench and calling it a day, fair enough. If you can get away with 16-20 sets and still gain strength and size, then do it. Everyone is different. The routine DB listed out is good for most bodybuilders, assuming you're not going to failure each set. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-05-2006, 02:02 PM	#6 (permalink)
John EFBB Winner Join Date: Jun 2004 Posts: 4,245	^^^^ agreed surely the perfect routine is one that keeps working, stimulating and ( you growing ). __________________ *“We can't solve problems by using the same kind of thinking we used when we created them.”*

23-05-2006, 11:18 AM	#4 (permalink)
gdn Newbie Trainer Join Date: May 2006 Posts: 3	so you reckon cut out the pec deck? how do i ensure i'm hitting the inner pec ?

23-05-2006, 02:57 PM	#7 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,066	agreed^^ mine is usually the same Flat Bench 4x6 to 8 Incline DB Press 4x6 to 8 Weighted dips 4 x6 to 8 sometimes i finish of with pec deck or cross over cables IMO if u stop gaining or just get bored, switch it up, change exersise's, reps, but stick to free weights each time __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-05-2006, 03:17 PM	#8 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	mine atm is: 2 x DB Flat Bench 2 x Dips Dips are in there for an experiment.... i normally do just one exercise for chest (1 or 2 working sets) and change the exercise once i have loaded up to the max.... then ramp up the weights on another exercise... Big is most def right.... stick to one you can gain with.... ie. if you bench 60kg.... and in x amount of weeks you can bench 100kg - your chest will be bigger ;) __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'