Monday, 16 April 2012

My chest routine

As monday is my chest day, I thought I would quickly share my routine with you.

Decline smith machine press - 5 sets (pyramid) - this is probably my favorite exercise, I simply can't wait to do it
Incline dumbbell press - 3 sets
Dips (chest version)
Flyes - 3 sets

Going to failure in each set is crucial for maximum muscle growth, so try to do it. If you have trouble going to failure, ie many repetitions and still can't reach it, simply switch to higher weight. I also try to add atleast 2 kilos to my bench press every monday to see how much have I improved.


  1. I get bad elbow pain when i do weights any idea why?

    1. I was getting wrist pain too when I started benching for the first few times, then it just stopped. Try a lighter weight to get elbows used to it and slowly raise the weight