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My chest routine

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Here's my typical chest routine

Incline Dumbell press 7 sets 5 working last set I drop set n run the rack or fst7 medium intensity squeeze at contraction full stretch at the bottom don't lock elbows

Incline Barbell press smith machine
7 sets 5working pure volume this exercise. Drop sets all the way. Pyramid style don't lock elbows

Incline Barbell flys 5 sets medium to max intensity squeeze at the point of contraction full stretch at the bottom do not lock elbows

Hammer strength seated incline press 7sets 5 working pure fst7 10x10x10x10x10x10x15
Medium to high intensity. Do not lock elbows

Dips free or weighted 5 sets focus on a full stretch and never lock your elbows

Pec deck 7 sets 5working focus all on technique and contraction and range of motion. Medium intensity high volume to exhaustion

Cable fly crossovers. Full fst7 here. Medium intensity and high volume. All three angles here brother. High mid low.

Try that for a bit. Your probably doing something similar. Ill mix in some variations to the presses every other session. Ill rest the dumbells touching each other on my chest during Dumbell incline press and press up with them always touching. Focuses on the iner pec. I'll also do seated presses with a barbell. Put one end up against a wall and put a 45 on the other end which I'm holding in my hands as I'm seated in a 90 degree position. Press up and squeeze at point of contraction. I'll also switch up and doing 21's with the incline smith machine barbell press. Do 7 half reps. 7reps from half way up to full extension(never locking elbows) 7 reps full range of motion.
I've even done compound sets with every exercise listed above and push-ups to get some hardcore volume.

MightyMatt812's picture

I'm definetly gonna try this routine out chest has always been my weakness