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I need a HIGH Yielding Chest routine!!

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HiTest250
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2004/02/18 07:45:24 (permalink)
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I need a HIGH Yielding Chest routine!!

My chest has always been a week point of my physique especially since my shoulders are so big. they make my chest look hella small. What Im basically asking is for a routine I can use to pack on good amounts of well shaped mass.I work chest once a week

My current routine looks like: Incline DB press 3x10
Flat DB press 3x8
Decline 3x10
Some fly exercise 3x10

Thanx for the advice
#1

14 Replies Related Threads

    Le Catt
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/18 14:34:55 (permalink)
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    seems as if you really hittign the db hard, why not try something along the lines of flat barbell bench for four maybe 6-8 max and then four weighted dips same set/rep range.

    less sets, but for heavier weights may be the stimulus you need
    #2
    Cashman
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/18 15:33:19 (permalink)
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    Flat DB Press 5x5
    weighted Dips for chest 5x5

    Job done.
    #3
    HiTest250
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/18 21:09:55 (permalink)
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    I'll go ahead and give the advice a shot today. One question though, isnt some area whether it be lower or inner chest be lagging if I only stick to 2 exercises per session. Was just wondering. Thanx for the advice
    #4
    AUTIGER
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/18 21:55:29 (permalink)
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    no matter what chest exercise your using the whole chest. some more emphasis on different exercises but not enough to have a big effect. alot of fitness mags suggest doing flat incline and decline but its unneccesary
    #5
    DBZFREAK
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/19 03:18:24 (permalink)
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    Dumbbell hammers
    Dumbbell Incline
    Weighted dips
    Bam!! thats what I'm talkin about BABY!
    #6
    chaos31
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/19 06:59:11 (permalink)
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    Would it be suggested to do Dips after Inclined DB press? I seem to run out of gas on locking out incline DBs after I do my 5x5 of weighted dips.
    #7
    Cashman
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/19 11:41:23 (permalink)
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    quote:
    Originally posted by chaos31

    Would it be suggested to do Dips after Inclined DB press? I seem to run out of gas on locking out incline DBs after I do my 5x5 of weighted dips.



    That's exactly what I do. Personally I'd go for flat DB bench. Watch your strength increase nicely with this done 5x5.
    #8
    AUTIGER
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/19 15:02:12 (permalink)
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    I would go flat bench as well. but I have a life goal of reaching 400 lbs. bench press with no gear. so i keep that flat bench press in there so I can increase alittle each 3 months. Im up to only about 55 lbs. left heh.
    #9
    Wyllis
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/19 15:11:47 (permalink)
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    Heres what I think you should do

    For 8 weeks:

    Flat barbell presses
    Decline dumbell presses
    Incline flyes

    Then switch to:

    Flat barbell press
    Incline barbell press
    Flat dumbell flyes

    By eliminating inlcine presses for the first 8 weeks you chest should become strong because you taking away alot of shoulder strength. Incline dumbells are still in there because you still need something for the upper chest.
    #10
    pop
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/21 00:13:38 (permalink)
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    quote:
    Originally posted by Cashman

    Flat DB Press 5x5
    weighted Dips for chest 5x5

    Job done.



    Aye, try that!
    #11
    JohnOvManchester
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/21 14:23:28 (permalink)
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    flat bench (barbell)
    weighted dips IMHO.

    might help your shoulders along a bit more than DB's.
    #12
    shreklikedave
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/21 15:22:12 (permalink)
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    Switching to wide dips x4 then decline db press x4 for the next 8 weeks
    Bench press is pissing me off a bit sat the moment been stuck on 132.5kg for the last 4 weeks for three to 4 reps
    #13
    pop
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/21 16:14:29 (permalink)
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    quote:
    Originally posted by shreklikedave

    Switching to wide dips x4 then decline db press x4 for the next 8 weeks
    Bench press is pissing me off a bit sat the moment been stuck on 132.5kg for the last 4 weeks for three to 4 reps



    If your gonne do 2 chest exercises then you should hit the chest from 2 different angles.

    Incline bench hits it from the upper angle.
    Flat bench hits it from the middle.
    Decline bench and dips hit it from the lower angle.

    Why hit it from the same angle with 2 different exercises? If your gonna pick dips as one of your chest exercises I would pick flat bench, or incline bench as the other.
    #14
    Five_Magics
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    RE: I need a HIGH Yielding Chest routine!! 2004/02/21 16:40:50 (permalink)
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    I have made some reasonably good gains using dips and incline dumbbell bench press.
    #15
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