chest question

[Hard Gainer93 Profile]

I have a question regarding chest. What would a chest routine focused on gaining mass look like?
my current chest routine is simple, but here it is.

2 warm up sets of either push ups or light bench press
4 sets of heavy bench press, as much weight as i can use for 6-10 solid reps
4 sets of incline bench press, once again, heavy, 6-10
4 sets of decline bench press, 6-10 reps.

I know this is a very basic routine but is it okay for gaining the most possible mass?
Any and all suggestions would be greatly appreciated!

[Mark26 Profile]

You can add in a few sets of flys, start with incline, use dumbbells, use dips instead of decline, vary the rep range etc. etc. to keep it fresh and mix it up, but yep that is a great foundational routine, and if it is working stick with it.

[ironAE Profile]

I was talking with a friend and when Arnold was training, he incorporated tons of db flys rather than just doing presses. It really helps the chest contract and pump in blood. Good luck!

[proteinshake03 Profile]

Definitely always start with an incline movement and don't be afraid to alternate between dumbells and barbell. Also make sure to include dips these help greatly with mid to lower chest thickness and development. But either pre-exhausting or ending your workout with some type of fly movement is always good to help develope the inner chest. Just try stuff and see what happens, nothing is writtenimvstone everybody's chest develops differently.

[Hard Gainer93 Profile]

Thanks everyone for the input! So, from what you all have said, this is the workout that I have come up with. Tell me what you think!

Incline Dumbbell Press 4 sets 6-8 reps
Flat Dumbbell Press 4 sets 6-8 reps
Dips 4 sets 8-12 reps
Flat Dumbbell flys 4 sets 8-12 reps

Now I normally only do 12 sets, so I might incorporate Dips one week, Flys another, Or possibly two of each. Unless anyone thinks I could get away with 16 sets for Chest and not get overtrained.
Thanks again for any feedback!

[abbey sha Profile]

The chest will be improve means first you will do practice every day then they will developed.

[bbrocksmith Profile]

Bench Press is a great movement for the shoulders no doubt. Keep doing it. Ive always noticed people who worship the bench have great delts and half ass chests. If you want to get your chest to grow throw out the bench or do it last in your routine. Be honest with yourself and set your ego aside. You are better off using dumbells or hammer machines that allow a deep squueze at the top. When is the last time you could squeeze your chest on a bench press?

[WorkoutLife Profile Website]

2 warm up sets of either push ups or light bench press
4 sets of heavy bench press, as much weight as i can use for 6-10 solid reps
4 sets of incline bench press, once again, heavy, 6-10
4 sets of decline bench press, 6-10 reps.

This is a great mass builder workout for chest. But it does get old quickly. What i've done to switch it up lately is have a mass day and then have a mass/ toning day. For this, I do lots of cable flys or dumbell flys/ dumbell press with lower weight and more reps.

Also, what works amazingly well for me lately is doing 5-6 sets up cables flys of 12 reps, but each set superset it with 12 pushups. So in total you're doing 10-12 sets. You'll feel a HUGE pump in your chest only a couple sets in. Try it out!