chest workout critique/ideas

[DeHartD]

Alright I'm looking for some feedback on my chest routine. I've been increasing on my flat bench and dumbell press, but I've been stuck on my same incline amount for months. I do chest 2 days a week right now. Here is my routine, let me know your opinions/ideas on how to improve incline, as well as if you think i should change anything I'm currently doing. Thanks in advance.

I currently do flat bench one day a week and I do dumbbell press my other chest day.

Flat bench I warm up with 135 x 10

1st set – 225 x 10

2nd set – 275 x 6

3rd set – 285 x 4

4th set – 295 x 3

5th set – 305 x 2

6th set – 315 x 2

Then I finish with a set of 225 x 10



For my dumbbell press:

I use 105 lb dumbbells. (Actually going to try 110’s this Sunday)

I do three sets of 10 with 105's, and as soon as I drop the dumbbells I do a set of 10 reps of 150lbs on flat bench (this is done after all 3 dumbbell sets). I follow my 3 sets with a burnout set of 150lbs x 20.


Those are my 2 chest days a week…

Every chest day, I follow one of the above with

incline bench:

225lbs for 3 sets of 10. (I've been stuck on 225 for approx. 3 months)

After my 3 sets of incline I will either do Decline bench or cable crosses.

Decline (gym just recently added decline bench about 2 months ago, so this has increased pretty easily for me)

1st set – 225 x 10

2nd set – 235 x 10

3rd set – 245 x 8

[Songsangnim]

Alright I'm looking for some feedback on my chest routine. I've been increasing on my flat bench and dumbell press, but I've been stuck on my same incline amount for months. I do chest 2 days a week right now. Here is my routine, let me know your opinions/ideas on how to improve incline, as well as if you think i should change anything I'm currently doing. Thanks in advance.

I currently do flat bench one day a week and I do dumbbell press my other chest day.

Flat bench I warm up with 135 x 10

1st set – 225 x 10

2nd set – 275 x 6

3rd set – 285 x 4

4th set – 295 x 3

5th set – 305 x 2

6th set – 315 x 2

Then I finish with a set of 225 x 10



For my dumbbell press:

I use 105 lb dumbbells. (Actually going to try 110’s this Sunday)

I do three sets of 10 with 105's, and as soon as I drop the dumbbells I do a set of 10 reps of 150lbs on flat bench (this is done after all 3 dumbbell sets). I follow my 3 sets with a burnout set of 150lbs x 20.


Those are my 2 chest days a week…

Every chest day, I follow one of the above with

incline bench:

225lbs for 3 sets of 10. (I've been stuck on 225 for approx. 3 months)

After my 3 sets of incline I will either do Decline bench or cable crosses.

Decline (gym just recently added decline bench about 2 months ago, so this has increased pretty easily for me)

1st set – 225 x 10

2nd set – 235 x 10

3rd set – 245 x 8

Either do inclines first in your routine OR drop the burnout sets and 7th set of flat bench (225*10) Also give about five minutes rest between your flat and incline benches.

[DeHartD]

Either do inclines first in your routine OR drop the burnout sets and 7th set of flat bench (225*10) Also give about five minutes rest between your flat and incline benches.

i'll try dropping the burnout sets this sunday and see what happens. Thanks.

[8.8]

stop doing 3 set of ten you need to shock your system

[DeHartD]

Well I took both of your tips and I had a fantastic day at the gym! I stepped up to 3 sets of 10 with 110lb dumbbells today and i left out the burnout set, then waited 5 min to start incline. I got 230 x 10 235 x 8 240 x 7. Then I did the same on decline. I was shocked I had such a good day, because i had a bad experience with tequila last night :-/. Again thanks for the tips, I guess I underestimated resting between sets.

[8.8]

Well I took both of your tips and I had a fantastic day at the gym! I stepped up to 3 sets of 10 with 110lb dumbbells today and i left out the burnout set, then waited 5 min to start incline. I got 230 x 10 235 x 8 240 x 7. Then I did the same on decline. I was shocked I had such a good day, because i had a bad experience with tequila last night :-/. Again thanks for the tips, I guess I underestimated resting between sets.

nice glad you saw some imporvements

hahah tequilla makes you take your clothes off!!! err....uhh ....did i say that?

[RichMcGuire]

Miller lite all the way!

[DeHartD]

nice glad you saw some imporvements

hahah tequilla makes you take your clothes off!!! err....uhh ....did i say that?

I was amazed i saw improvements on today of all days.

very crazy night indeed lol

Miller lite all the way!

ya i had a couple of those too. It's my new recipe for success