My New Chest Routine

simon m · 09-03-2007 08:27 AM

Those who have followed the pre-exhaust thread (or total war thread as it is now known), will be aware that I can't train as heavy as I'd like due to shoulder injuries, so I've come up with this:

20 Degree Incline Bench (Warm Up - little rest between sets)

5 x 60KG
5 x 70
5 x 75
5 x 80
5 x 85

15 Degree Incline Flyes (Slow- good stretch)

15KG x 8
17.5 x 8

15 Degree Incline Dumbell Press

27.5kg x 8
30 x 8
32.5 x 8 (but to failure, if I get to 12, I'll increase weight to 35KG DB's)

**egt** · 10-03-2007 10:06 AM

I don't know what type of shoulder injury you have but won't fly's aggravate the injury?

Ollie · 10-03-2007 11:37 AM

Incline BB presses also put a lot of stress on the shoulders...

**MartinM** · 10-03-2007 08:23 PM

How come you arn't using pre-exhaust?

i.e. your first exercise is a simple compound exercise for 5x5.

**James Copping** · 10-03-2007 08:43 PM

Al that incline stuff will put more stress on your shoulders as stated above. Go for declines IMO.

simon m · 12-03-2007 08:59 AM

Quite a few good questions, thanks guys.

I'm using 5x5 as a gentle warm up before pre exhaust.

I can do flyes as I do them under strict control.

I find that inclines don't hurt my shoulders as much as flat.

With regard to declines, I've never been a fan as I don't like my head being below my waist. In addition, I'm happy with mu lower chest development and I wish to build an immense upper chest as this, to me, is asthetically pleasing.

I did this routine on Saturday and it went well, but I may give declines a go in the future as so many on this board rate them, but they would be light dumbells and I'd drop the incone barbell work.

**Richard** · 12-03-2007 10:22 AM

I can't do flys at all, my shoulder gives out on the first rep

simon m · 12-03-2007 10:38 AM

Richard

What have you done to your shoulder?

What do you do for chest? (Sorry if you've posted this elsewhere).

Simon

**Richard** · 12-03-2007 10:51 AM

I don't know Simon, the injury goes back to my early 20s, they're just knackered like most of me

My shoulder is fine as long as I'm careful & don't do flys. If I go heavy on inclines they play up.

I stick with pressing & at the moment I'm only using dumbells (mainly because they seem easier on my tendon) - decline, flat & incline.