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Chest Routine
Flat bench press - warm up then 4
sets 6-10 reps
Incline bench press - 5 sets 6-10
reps
Dumbbell flys - 5 sets 8-12 reps
or Standing cable flys - 5 sets 10-12 reps
Chest Routine Option 2
Flat bench press - warm up then 4
sets 6-10 reps
Decline bench press or decline
dumbbell bench press - 5 sets 6-10 reps
Incline Dumbbell press - 5 sets
6-10 reps
Dennis James' Chest Workout
Incline Barbell Presses - 3 sets
8-12 reps
Incline Flyes - 3 sets 8-12 reps
Hammer Strength Bench Presses - 3
sets 8-12 reps
Low Cable Crossovers or Pec Decks
- 3 sets 8-12 reps
Lee Haney's Chest Workout
Barbell Bench Press - 4-5 sets
6-8 reps
Incline Barbell Press - 4-5 sets
6-8 reps
Dumbbell Flys - 3-4 sets 12-15
reps
Other Chest Exercises
Dips - leaning forward to put
more stress on the chest
Machine chest press
Incline dumbbell flys
Machine flys
Chest Exercises - Proper form and Exercise
descriptions
Chest Exercise Tips
Incline Flyes are great for
developing the upper part of your chest helping make your chest appear much
larger under your clothes as too many flat bench presses can cause droopy
pecs. While performing this exercise get a deep stretch at the bottom and
come up and end in a hugging motion. If you have to turn this exercise into
some sort of presssing movement then the weight is too heavy.
Cable Crossovers are a great
exercise to help improve definition focus on squeezing the pectorals as hard
as possible on each rep and not so much on how much weight you can do.
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