PoB's - TNT For Your Pecs!

[PillarofBalance]

Everyone's posting up their chest routines, figured I'd throw my favorite out there:

Incline Dumbbell Press
Warm-Up with negligible weight x 30
55 x 10 (still warming up - repeat if needed)
75 x 10
80 x 8
90 x 6

Decline Barbell Press
135 x 10
185 x 8
225 x 6
235 x 6
pause 15 seconds
235 to failure

Dips
Bw x a whole shit ton of friggin dips!
55 dumbell x 6 drop set to bw x complete and udder pec destruction

Dumbbell Flys
45lb x 12
55lb x 10
65 x 6

Dumbbell Pullovers
Nothing crazy, just 2 sets to stretch out the ribs, lats and pecs.

 

[IronInsanity]

No flat work? How's the shoulder health when benching?

 

[marx]

I do inclines and declines...

Someone talk to us about flat bench and shoulder health

 

[PillarofBalance]

I do flat on occassion, but there is no reason you can't get great pec development without it... In fact I think most guys spend too much time on flat and their pecs look like saggy tits cause there is nothing at the top! Decline and dips help beat the crap out of the serratus too.

My shoulders are fine though, and maybe that's cause I never did much flat work... Supposedly responsible for more pec tears than incline/decline. I would also add that EMG testing shows shit tons of activation of the pec fibers during decline dumbbell pressing.