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Try retracting your sholder blades.

I start mine with incline db's, then flat bench and finally fly's ( flat or incline ).

Throw in dip for lower chest and you'll be set.

Try using the tricep bar. The one where your palms face eachother.

Another little tip: Try them lying on the floor sometime. Its way easier, because your sholders are sitting solid on the...

I use overhand, but I keep my elbows in and pull to my stomach. Basicly its the same movement as underhand, its just that underhand hurts my wrists.

Oh, I do a 5 day split. But it does vary a lot. For instance, some days I have more time, so I'll do 2 of the splits in one day. I'll just workout at 12:00 (noon) then again at 7:00 pm.

Mine...

I've been working on the splits for 2 years now, but I still cannot do them. :D

Try weighing 220 at 5'8".

I always work out at night, right before bed. I always sleep great, unless my 6mo wakes me up...

Oh, I've been working out at night like this for 3 years now.

I ride my bike 30 min 3x a week.

( I'm not big on cardio, but I'm cutting now )

Change it up often. So the answer is all of them.
I usually prefer my reps in the 10 range.

One word, Brachialis.

You're probably bending over too far. Have someone watch your form and correct any problems. It might be a good idea to take a little time off squatting to let your back heal a little.

Do Pull-Downs till you are strong enough. Maybe drop a little weight too, which I assume is the reason you're lifting.

Bi's: 1 warm-up, 7 work sets, then 4 for brachialis.
Tri's: 1 warm-up, 7 work sets. Sometimes a couple more if I want to pump them up real good.

Yes.

I wish I could get sore lats.

Heavy Dead-Lifts.

Maybe those of us who love squatting simply don't talk about it. So all you ever hear are the pussies complaining about them.

Sholders usually respond to higher reps. Drop sets are almost the same as doing higher sets but with more intensity. Give them a try. But be careful with your sholders, the last thing you're going...

When you stretch a mucle, you invoke the stretch reflex. The stretch reflex causes your mucle to flex in an attempt to prevent damage from over stretching. When you mucles are fatigued, they cannot...