My chest workout just isn't doin it for me

[Woody72]

I'm clearly lacking in the chest area so i'm thinking maybe it's time i tweaked my routine a bit. For a long time i've just stuck with:

5 x Flat Bench
5 x Incline dumbbell Bench
5 x Pec Deck

It's took me a while to realise this isn't really doing much for me. I haven't seen progress in the chest for a long time.

What do you guys recommend i change? Obviously i'll stick with flat bench, and there shouldn't be much wrong with the incline either. My technique seems fine, my chest DOES get sore. I just don't know why they don't grow.

Thanks

[Lencho]

What rep range are you working in? How frequently will you be doing this?

Without knowing too much about your situation, I will say that a chest can grow just fine with less than 15 total sets.

[Woody72]

On the bench and incline around 6-8, maybe a couple higher in the earlier sets. Pec Deck.. like 10-12+

[Lencho]

On the bench and incline around 6-8, maybe a couple higher in the earlier sets. Pec Deck.. like 10-12+

Here's a suggestion:

Day 1
Bench press..............3-4 x 4-6
Incline DB Press.........3 x 6-8
Flye Variant..............2-3 x 8-10

Day 2
Incline Press............3 x 6-8
Flat DB Bench..........3 x 8-10
Flye Variant.............2-3 x 10-12

Done three days apart (M & Th., for example). Rotate which exercise you do first from time to time. Dips are a good exercise to rotate in as well. For flyes, check out this link. I like this exercise.

http://forum.bodybuilding.com/showthread.php?t=624814

[Woody72]

Hmm.. so you recommend 2 chest workouts? I usually just perform it the once, that's worth a think about though for sure. Thanks

[Lencho]

Hmm.. so you recommend 2 chest workouts? I usually just perform it the once, that's worth a think about though for sure. Thanks

You're welcome.

[sheppy]

I'm clearly lacking in the chest area so i'm thinking maybe it's time i tweaked my routine a bit. For a long time i've just stuck with:

5 x Flat Bench
5 x Incline dumbbell Bench
5 x Pec Deck

It's took me a while to realise this isn't really doing much for me. I haven't seen progress in the chest for a long time.

What do you guys recommend i change? Obviously i'll stick with flat bench, and there shouldn't be much wrong with the incline either. My technique seems fine, my chest DOES get sore. I just don't know why they don't grow.

Thanks

You might want to add him flys, also switch up every once in awhile from flat bench to Incline barbell, and the do dumbell flat bench. I've also been doing one armed dumbell flat bench, Its helped me out quite a bit. You could also throw in some decline every now and then too. My chest workout usually consists of 4-6 lifts for chest, depending on my rep intensity - 4x8, 4x4...etc.