Chest Routines

Note: You must remember when doing incline presses of any kind that you must hit the chest from many angles.  Don't just kick the incline to 20 degrees, and then stop there- you have to use variety.  Instead, do a few sets at 20 degrees, then do a few more at 30 or 35 degrees, or do all of your incline sets at 20 degrees one workout, then do all of them the next workout at a higher or lower degree.  Also, remember that the higher the incline, the higher the area of the chest you are recruiting, but also the greater the involvement of the front delts.  This is why it is a good idea to do flats first, so when you do inclines, your chest gives out before your shoulders do.  

Beginner

*Barbell Bench Press			   3-4/12, 10, 8, 6
*Incline Dumbbell Presses			   2-4/12, 10, 8, 6
Flat Bench Flys				   2-3/12, 10, 8

Other exercises for beginners: Incline Barbell Presses

Intermediate: Mass

*Barbell Bench Press			   4-5/12, 10, 8, 6, 6
*Incline Barbell Bench Press 		   3-5/12, 10, 8, 6, 6
Flat Bench Flys				   2-4/8

Other exercises for mass: Parallel Bar Dips, Decline Barbell/Dumbbell Presses

Intermediate: Definition

Barbell Bench Press			   3-4/15, 12, 10, 8
Incline Flys				   3-4/15, 12, 10, 8
Cable Crossovers				   2-4/12

Other Exercises: Parallel Bar Dips, Decline Barbell/Dumbbell Presses, Pec Deck machines. Pullovers can also be used to develop the pectorals.  Because they work both the chest and lats, they work great as a transition movement if you are doing chest and back in the same workout. For example, if you are finished doing chest and its time to move on to back, do some pullovers- they will finish off your chest and at the same time begin to warm up your lats.