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Thread: Order of Chest exercises..

  1. #1
    Wannabebig Member
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    Order of Chest exercises..

    I do:

    Flat Bench: 10 8 8 6
    Incline: 10 8 8 6
    Dips: 4 sets to failure
    Pec Deck: 15 12 10 15

    My problem is by the time I get to dips I can only do about 8 the first set then it goes down to about 4 by the 4th set. And at that time I feel it more in my shoulders than in my chest. I even cross my legs and lean forward. I use to do Decline but it's such a short range of motion I didn't feel like it was doing much. Should I reorder or just keep it?
    Age: 28
    Height: 5'11
    Weight: 215.4
    Bench: 270
    Squat: 340
    Deadlift: 345

    As of 5-11-04

  2. #2
    Wannabebig Member deltmaster's Avatar
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    I always do my dips 1st, then my inlcline work, then flat.
    I suppose it depends on the goals you have for that area, and what works best for you, I had the same problem with dips, so |I moved 'em up, also it is good to switch thing around to keep you muscles guessing what has hit them.

  3. #3
    Wannabebig Member
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    You should always reorder occosionally. Never stay with the same routine, same order of exercises, same set/rep scheme for too long. You (and your body) are an adaptive organism. It responds best to new stimuli.

  4. #4
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    Personally, I think this is way too many exersizes. There is no need for so many exersizes. I would just do dips and flat bench press for now, then switch them out when you find your gains tapering off. Flat bench press and incline bench press are relatively the same motion and working the chest the same (although different portions of the chest may be emphasized more than others, there are miniscule differences). Something like,
    Bench pressx5
    Dipsx3
    This maximizes adaptation for those exersizes.
    My 2 cents,
    Scott

  5. #5
    Wannabebig Member
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    Quote Originally Posted by NaturalBuilder
    Personally, I think this is way too many exersizes. There is no need for so many exersizes. I would just do dips and flat bench press for now, then switch them out when you find your gains tapering off. Flat bench press and incline bench press are relatively the same motion and working the chest the same (although different portions of the chest may be emphasized more than others, there are miniscule differences). Something like,
    Bench pressx5
    Dipsx3
    This maximizes adaptation for those exersizes.
    My 2 cents,
    Scott

    I wouldn't even feel that in my chest. If I did only 2 exercises.
    Age: 28
    Height: 5'11
    Weight: 215.4
    Bench: 270
    Squat: 340
    Deadlift: 345

    As of 5-11-04

  6. #6
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    Quote Originally Posted by Big Red
    I wouldn't even feel that in my chest. If I did only 2 exercises.
    I suggest you check your intensity. 8 sets should fry your chest.

  7. #7
    Senior Member rapidshoter's Avatar
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    Best to do dips first.
    Saddam: "Bush is the real criminal"

  8. #8
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    i like to do my fly work or pec deck first to isolate and pre exhaust the chest. i feel that when i do flat bb i have more control of the muscle i am working. i like your routine flats incline pec deck and dips.

  9. #9
    Wannabebig Member alan_b's Avatar
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    Just changed my chest routine today and included dips for the first time.

    Flat Barbell Bench Press
    231 x 8, 231 x 7, 231 x 4, 253 x 2
    Incline Bench Press
    176 x 8, 187 x 7, 187 x 6
    Dips (to failure)
    10 9 6
    Pec Deck (to failure)
    pin on number 12

    After my dips I felt it on the shoulders a little but I was also able to get a good pump by contracting the pec muscles after each set of dips. Maybe try cutting back to 3 sets on each exercise.

  10. #10
    Wannabebig Member
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    Thanks everyone! I'll either cut back on exercises or move dips ahead of incline.
    Age: 28
    Height: 5'11
    Weight: 215.4
    Bench: 270
    Squat: 340
    Deadlift: 345

    As of 5-11-04

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