You can never go wrong with a new chest workout!

Right now I am doing my traditional BURN SET method of training. I haven't done it consistently for about 5 months so I am looking to make some major gains now that I am going back to it.

My exercises right now are straight forward

1. Dumbbell Bench (3 sets of 15 reps)
2. Incline Dumbbell Bench (3 sets of 15 reps)
3. Low Cable Fly (3 sets of 15 reps)
4. High Cable Fly (3 sets of 15 reps)
5. Plate Press (3 sets of 15 reps)

But I am curious to know what YOUR favorite chest routine is. Everyone is always looking for something new to try so why not post your workout below to help out your fellow Hermanites? #HTH #SHFAthlete

Today was chest day for me...love getting a good pump.

My exercises:

high cable fly 3 sets of 10 reps

mid cable fly 3 sets of 10 reps

low cable fly 3 sets of 10 reps

dumbbell bench 3 sets of 10 reps

incline dumbbell bench 3 sets of 10 reps

i have seen your YouTube on the plate press Scott...gunna give it ago and get some real pump going!!!!

Getting some good results in the chest now.

Db chest press 3 sets of 8-10 reps

Db incline chest press 3 sets of 8-10 reps

Weighted dips 3 sets of 10-15 reps

Db flat bench flies 3 sets of 12 reps (slow)

1. Dunbell chest press 4 sets of 8-10 reps
2. Dunbell flys 4 sets of 8 reps
3. Incline Dunbell press 4 sets of 8-10 reps

4. Incline Dunbell flys 4 sets of 8 reps
5. finish with 2 chest exercise machines 3 sets of 12 reps

Here's mine.

1. Dumbbell Incline Press ( 3 set of 12 reps )

2. Incline cable fly ( 3 set of 12 reps )

3. Dumbbell Bench Press ( 3 set of 12 reps )

4. Decline Dumbbell Press ( 3 set of 12 reps )

5. Plates Press or Dumbbell Pull-over ( 3 set of 12 reps )

I usually do incline first because I'm focusing on that part.

Well Balanced workout! Love that plate press! #HTH!

My current workout actually consists of 5x5 incline bench press ( an incline of 5-10 degrees only), every 2 days. And I've been making all kinds of gains! Seems like low volume but it isnt. Its a little more than 15 sets per week spread out across the week. I m into heavy lifting in this portion of my gym life..and I love it! Complimentary movement would be the barbell overhead press and the flat close grip bench press. They all hit the chest pretty well. And it seems like mass follows strength after all!

My usual routine when I'm not trying some new and intense one is:

• warm up
• bench press (4 sets - 8-10 reps)
• incline dumbbell (4 sets - 8-10 reps)
• decline press (4 sets - 8-10 reps)
• plates press a.k.a my new favorite (4 sets - slow negative - 10 reps)

A new routine that I'm trying this month:

•Incline Dumbbell Press - steep incline - about 65-70 degrees
6 reps
rest 10 seconds

•Incline Dumbbell Press - medium (regular) incline - about 45 degress
6 reps
10 seconds

•Incline Dumbbell Press - low incline - about 20-25 degrees
6 reps
10 seconds rest

•Dumbbell Press - flat bench
6 reps

•Rest 2 - 3 minutes.

And then an isolation exercise that changes every week, like:

•Cable fly
•Decline dumbbell fly
•Vertical chest press machine
•Etc

3 sets of 20-25 reps

1. Dumbbell bench (3 sets of 8)

2. Incline dumbbell bench (3 sets of 8)

3. Chest dips (3 sets of 10)

4. Low cable fly (3 sets of 8)

5. Middle cable fly (3 sets of 8)

6. High cable fly (3 sets of 8)

7. Bent over single arm cable press (3 sets of 10)

Love this chest workout!! Great video Scott btw!

Some great chest workouts here guys!!

I might have to take a few ideas for myself! NICE! #HTH

That is a riot Scott. This is what I have been doing for chest. As you know, I do dumbells exclusively for chest as I don't get benefits form barbell and I don't want to risk injury. I really like the plate press and started doing it after seeing your video.

John

I did this chest workout for about 2 months and saw some gains not only in strength but also pec size:

1. BB Bench press 5 x 5
2. <10Ëš Decline BB bench press 31X0 8 - 12 reps 4 sets 45 - 60s rest
3. Incline isometric DB press 3020 8 - 12 reps 3 sets 45 - 60s rest Decrease incline every set: 60Ëš 45Ëš 30Ëš
4. High to low cable flyes 31X0 8 - 12 reps 3 sets 45 - 60s rest
5. Twist cable press 21X0 12 - 15 reps 4 sets 45 - 60s rest

My favourit workout routine starts, like Scott says, with a burn-set:

1. Flat bench-press - 4 sets - 6 to 8 reps (first rep = burn set)
2. Incline bench-press - 4 sets - 6 to 8 reps
3. Slow and deep incline dumbbell flyes - 3 sets - 6 to 8 reps
4. Slow cable flyes - 3 sets - 6 to 8 reps

By slow I mean to keep the muscle activated as hard and long possible and by deep I mean to realize a wide range of motion to feel the stretch in the muscle. Really hard to keep up, even with light weights.

But I got a question concerning the amounts of reps for each set. How does the amout of reps affect the muscle growth? I know that a high number of reps (like > 15) results in better stamina/endurance, but does that mean that you'll not let your muscle grow?

I've just switched my routine up and here's what is really working for me:

Zeus chest, which is:

5 sets (12 10 8 6 and 4 reps...but I go until failure while aiming for those numbers) of the following exercises (some slightly modified form the video):

incline barbell bench

incline dumbell flies

flat barbell bench..I use the smith machine here and once I get my pump on, I can look at the guys who snicker and they look away because my chest is totally huge!! Thanks Scott!

Thanks not just for the workout routines which are great, but for the confidence to do what I need to do to reach my goals without giving a shit what the bros think.....they have not progressed as fast as I have these past 10 months or so.

I add a 3-drop set to failure on the bench machine at the end just to totally destroy the pecs.

This leaves my chest reeling, but I can recover enough to do it 2x per week.

I don't do a ton of exercises for my chest...focusing mostly on incline. What I did tonight is all I did:

Incline bench (barbell): 4 sets of 10

Incline dumbbell flies: 4 sets of 10

Standard bench press: 4 sets of 10

I'm not killing myself with too many exercises, and I focused on decline a year ago so I'll bring that back when I switch routines again. I also keep it high intensity with minimum rest periods and do the routine as a mega set (is that what it's called now to go from one exercise to the next to the next?)

Incline dumbbell press

2-3 warm up sets of 10-15 reps. 2 min rest

5-6 working sets heavy 4-6 reps. 4-5 min rest

Hammer strength chest press

4 sets of 10 60-90 second rest

Cable fly's on incline bench

4 sets of 10 60-90 second rest

Dips leaning forward to focus more on chest

4 sets each going to failure (usually 10-12 at this point) 60-90 second rest.

I looked on this thread mainly because I don't feel the burn I would like, especially compared to biceps and back workouts (mainly thanks to Scott's leadership on these) always sit in the jacuzzi after - wishing id of done more.

With all all these routines I got plenty of ideas for some gains, I wonder which is best though Or you'd recommend? Honeymoon this year in July in the Maldives and want to get out of the sea showing some proper gains! #HTH