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Thread: Chest workout go to's...what yall doin for pecs?

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    Cyborg Humanoid Brother Hollywood305's Avatar
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    Chest workout go to's...what yall doin for pecs?

    Whats everyones fav chest workout?
    How often?
    Rep ranges
    Pics??

    Lets discuss

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    Growing Brother ZerbrennenDannRennen's Avatar
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    On chest day I start with flat bench, incline, decline, then do flys with cables. Usually three different angles. I stay in the 8-12 rep range. Usually 4-5 sets. Each workout type ends in a drop set.

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    Cyborg Humanoid Brother Hollywood305's Avatar
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    Quote Originally Posted by ZerbrennenDannRennen View Post
    On chest day I start with flat bench, incline, decline, then do flys with cables. Usually three different angles. I stay in the 8-12 rep range. Usually 4-5 sets. Each workout type ends in a drop set.
    How long does this take? Warm up included

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    Growing Brother ZerbrennenDannRennen's Avatar
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    I get to the gym at 4:30. Usually leave at 7:30. I usually do some arms on chest day.

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    EVO V.I.P. P0N's Avatar
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    I do more of a power lifter program. I hit chest 3 times a week. Tuesday being 9 sets of lighter high rep flat bench followed by 8 set of overhead press. Then some various dumbells and cable work for chest and back. Next time is Thursday when I hit 8 sets of heavy incline (after heavy ohp) of vary low and high rep. I dont really hit chest assistance this day though and focus more on shoulders. My last chest day is Saturday, when I do 9 sets of heavy low rep bench followed by 8 sets of heavy close grip bench with low and high reps. Assistance work that day is mostly arms, because my chest is usually destroyed at this point. My workout generally run towards 3 hours.

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    Cyborg Humanoid Brother Hollywood305's Avatar
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    Quote Originally Posted by P0N View Post
    I do more of a power lifter program. I hit chest 3 times a week. Tuesday being 9 sets of lighter high rep flat bench followed by 8 set of overhead press. Then some various dumbells and cable work for chest and back. Next time is Thursday when I hit 8 sets of heavy incline (after heavy ohp) of vary low and high rep. I dont really hit chest assistance this day though and focus more on shoulders. My last chest day is Saturday, when I do 9 sets of heavy low rep bench followed by 8 sets of heavy close grip bench with low and high reps. Assistance work that day is mostly arms, because my chest is usually destroyed at this point. My workout generally run towards 3 hours.
    Damn...and you see gains doing it every 3 days? How long have you done that?

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    EVO V.I.P. P0N's Avatar
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    I've been lifting 6 days a week for at least a year now (was previously doing a 4 day split). I see a bump of about 5lb a week on my top set on cycle and about every other week or so off cycle. I do have to take a deload week about every third month though, as it is hard on my tendons and joints.
    Last edited by P0N; 05-18-2019 at 09:18 PM.

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    Cyborg Humanoid Brother Hollywood305's Avatar
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    Quote Originally Posted by P0N View Post
    I've been lifting 6 days a week for at least a year now. I see a bump of about 5lb a week on my top set on cycle and about every other week or so off cycle. I do have to take a deload week about every third month though, as it is hard on my tendons and joints.
    I just put up 245lbs for 7 reps on incline thursday...my right shoulder had a slight twing after...so i decided to take friday and the weekend off. Plus legs is monday so a full 5 days b4 upper body...i feel better already

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    EVO V.I.P. P0N's Avatar
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    Quote Originally Posted by Hollywood305 View Post
    I just put up 245lbs for 7 reps on incline thursday...my right shoulder had a slight twing after...so i decided to take friday and the weekend off. Plus legs is monday so a full 5 days b4 upper body...i feel better already
    Very nice. I might change my incline routine soon. It's brutal on my shoulders immediately following heavy overhead press.

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    Growing Brother ZerbrennenDannRennen's Avatar
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    Quote Originally Posted by Hollywood305 View Post
    I just put up 245lbs for 7 reps on incline thursday...my right shoulder had a slight twing after...so i decided to take friday and the weekend off. Plus legs is monday so a full 5 days b4 upper body...i feel better already
    I was afraid of going heavy on incline cause of my shoulder but this week I did 225 for five and it was too hard on it.

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