which chest excercise first?

mengele · 08-02-2014 10:38PM #1

so I was thinking about this the other day. on chest day I normally started with the chest press machine and start around 50kg and go up to 65kg. I found it good to warm me up a bit for a first exercise.
then I would move onto the bench press (50kg). next I would do dumbbell flat bench press( starting with 17.5 and finish with 25kgs in each hand) Then move onto db flys and cable cross overs.

sometimes when I finish I would go back to the chest press machine but would only be able for 40kg at most as I would be shagged.
What I am wondering is am I waisting too much energy at the start on the chest press (could do 6 sets on it). would the bench or dumbells be better to start off with?

siblers · 08-02-2014 11:16PM

Personally I always start on the bench as it's the most taxing on the arms. I start off light for a warm up then move up as my arms start to feel "stronger". I then just so alternate sets for other exercises, like do one set on the chest machine, do one set of db flys then back to the chest machine and I do this till i have 3 or 4 sets done.

Celly Smunt · 08-02-2014 11:20PM

In my opinion if you're comfortably doing 6 sets (im guessing 10-15 reps?) Its time to seriously up the weight to bring yourself to around 3-5 sets with 8-10 reps.

Rotate chest exercises as you see fit I suppose, dont neglect fly's over presses and vice versa etc etc. I love flys but hate presses but it has to be done I suppose.

Imo I think there are better and quicker ways to warm up than 6 sets of machine chest pressing.

Edit: I wouldnt go too hard on the triceps starting off, once they're worn out you're pretty much fecked for hitting the chest hard.

Brian? · 09-02-2014 02:29AM

What's your full program?

which chest excercise first?

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