Flat/Incline/Flye angle ratio for chest routine

[240 is Back]

When planning a chest routine, how much of the routine should focus on each of the 3 chest movements?

For the sake of simplicity, let's just say 10 sets.

i'm guessing:

5 sets incline movement
3 sets flat movement
2 sets flye movement


Thoughts? (Assuming no major weak areas). Thanks.

[NoCalBbEr]

i would do

3set flat bench
3 set Incline DB press
3 sets  weight dips

that hits every part of the chest.....

[pumpster]

i would do

3set flat bench
3 set Incline DB press
3 sets  weight dips

that hits every part of the chest.....

This looks good, obviously use an equal no. of sets per exercise, using whichever order is preferred-inclines first, or flat bench first for example.

[slaveboy1980]

When planning a chest routine, how much of the routine should focus on each of the 3 chest movements?

For the sake of simplicity, let's just say 10 sets.

i'm guessing:

5 sets incline movement
3 sets flat movement
2 sets flye movement


Thoughts? (Assuming no major weak areas). Thanks.

id say do mostly incline work...of course it depends on if you have weak areas or such..but as a bodybuilder def do mostly incline presses and then add some kind of flat presses...flyes movements arent necessary but of course its not an either or situation so go ahead and use em. so i think what you wrote seems good!

[pumpster]

id say do mostly incline work...of course it depends on if you have weak areas or such..but as a bodybuilder def do mostly incline presses and then add some kind of flat presses...flyes movements arent necessary but of course its not an either or situation so go ahead and use em. so i think what you wrote seems good!

Flys are just as good or better than anything else done for chest. Makes just as much sense to leave presses in or out as to do same with flys.

[slaveboy1980]

Flys are just as good or better than anything else done for chest. Makes just as much sense to leave presses in or out as to do same with flys.

absolute bs... yes, flyes can be used from time to time to get a real good stretch and used in a routine. but flyes arent even close to pressing movements for building chest. it feels like your just arguing for the sake of arguing.

(kemil)

[240 is Back]

I remember reading a Cormier/Wheeler/McClinton article from wayback.  They advocated a 3:1 ratio... 3 incline movements per 1 flat movement. 

I know it gets more complicated when you factor in whether incline flyes contribute to the incline ratio, or if they are just in their own little FLYE category.

[slaveboy1980]

bodybuilders dont need to fly, you have airplanes for that. or cliffs for some people i guess.

[haider]

I remember reading a Cormier/Wheeler/McClinton article from wayback.  They advocated a 3:1 ratio... 3 incline movements per 1 flat movement. 

I know it gets more complicated when you factor in whether incline flyes contribute to the incline ratio, or if they are just in their own little FLYE category.

LOL, complete psuedo science. Just go by what you see in the mirror and what areas of the chest you feel u need to improve upon. none of this ratio bullshit.

Personally, I would go for a power movement, 2 medium heavy pressing movement and finish off with high rep flye movements.

For example-
Flat bench:                3 x 4-6
Incline Db:                 3 x 6-8
Dips:                         2 x 8-10
Incline Cable Flies:       2-3 x 10-15

[240 is Back]

bodybuilders dont need to fly, you have airplanes for that. or cliffs for some people i guess.

many BBers cannot afford plane tickets.

and by 'many', i mean 'all'.

[slaveboy1980]

many BBers cannot afford plane tickets.

and by 'many', i mean 'all'.

never said they could afford the plane tickets..air travel is often "schmoe financed". schmoeconomics is an integral part of bodybuilding.

[Deadpool]

my wise friend wrote me a chest routine, I'll share it with 240 if you want...also she said to make sure you incline fly heavy

[slaveboy1980]

my wise friend wrote me a chest routine, I'll share it with 240 if you want...also she said to make sure you incline fly heavy

medford was it 6000 cc silicone?

[Cold]

well if this helps you guys any, i concentrated on lots of inclined movements and my chest was definitely better back then compared to now. last few months i've been doing more flat movements, and my chest doesn't look as good. especially noticeable with a shirt on.

[Cold]

but I forgot to add: my triceps do look the best they've ever looked. Flat movements just work your triceps much more than chest. I went from tiny triceps to pretty damn good triceps and the only thing I changed was switchin from inclined to flat. Coincidence?

[haider]

Cold, how you respond to an exercise isnt necessarily the way everyone else also responds to it.

[240 is Back]

good stuff. 

[Cold]

Cold, how you respond to an exercise isnt necessarily the way everyone else also responds to it.

true. but its my two cents. it might help some people.

[Royalty]

I think a 1:1 incline/flat ratio is fine.


BUT...I like doing flat bench presses to the neck. Some may consider that an upper chest movement.

[slaveboy1980]

I think a 1:1 incline/flat ratio is fine.


BUT...I like doing flat bench presses to the neck. Some may consider that an upper chest movement.

yeah or a way to fuck up your shoulders. or kill yourself.

[Rimbaud]

I'd say a 2:1 ratio works well for me. Since I don't like doing flat presses it would usually be something like the following:

Incline bench press
Incline dumbbell press, incline flyes, or incline pullovers
Machine presses

[Royalty]

yeah or a way to f**k up your shoulders. or kill yourself.

on flat presses to the neck, I use a medium weight that I can get 8-10 reps.

I feel that using 275lbs to the neck is better than using 315 to the strernum. Much better pectoral stretch and less tricep involvement...also less ego come into play.

[Lugar]

Incline DB Press 2 x 6
Chest Dips 2 x 8
Flat DB Press or Flat Barbell Press 2 x 12
Incline Flyes 2 x 15-20