New Chest Workouts

Training Bodybuilding
1

Hi, im new to the T-Nation website, so i hope this is the right place to post a new thread.
Well, I’ve been working out for the past four months on free weights.

My question is this, what are some routines i can do to add size and strength to my chest? I plateued on my original routine.

My routine was simple to start, 3 sets of 8 reps for flat bench press, incline dumbell press, and decline barbell press, and 3x12 for flat bench flyes. I then did a burnout exercise of flat bench to failure, then 3-4 forced reps. I tried a 5x5 workout, but with my bench so low(in the 130 for 6-7 range) and my goal being to rep 150 for 8 in a couple of months, i decided to change my workout. Thge only difference being a superset of flat bench with flat bench flyes. I also did the flat bench portion with 1-2-3s.

So can i have some help on new routines for chest? I appreciate it. thanks

2

I can give you a routine for size, but the effort you put into the routine will be the determining factor… seriously!

Day 1 & Day 4

Incline Bench Press - 1 warm up set of 20 reps with light weight or 2 sets of 10 with lightweight.

2-3 Sets - each superset
Superset-1
Incline Bench Press - 4 to 5 reps with 6RM, no rest
Inline Dumbbell Press(neutral grip) - 6 to 8 reps with 9RM, no rest
Incline Dumbbell Fly - 9 to 11 reps with 12RM

REST 1-5 minutes between supersets depending on your training experience.

After 2-3 sets of Inclines, switch to Flat bench and do the same routine for 2 or 3 more supersets.

Day 2 & Day 5
Push ups and or Inline push ups.
3-4 sets just short of failure each set.

Day 3,6,&7 no chest work.