chest routine....questions

[t3project]

maybe its just me becuase i am used to doing high reps w/ decent weights but i dont feel like i am getting anything accomplished on my chest days going heavy. routine is below, any suggestions or additions will be help full. (i get a great work out on my bi's though)

Day 1 - Chest/Bi's
Flat Bench -- 5x5
Dumbbell Incline Press -- 3x10
Dips -- 3x10
Flys-- 3x10
Standing Barbell Curls -- 3x10
Dumbbell Curls -- 3x10
Hammers Curls -- 3x10

i was thinking of adding Dumbell Flat Bench - 3x10 first to get going and then do 5x5. any ideas?

 

[jcp2]

drop the flat bench, i never liked this for chest building, try incline as your first exercise. than do a ton of flys, and maybe some flat dumbells. Keep the reps in the 6-12 range. Maybe a little higher on flys.

 

[house1]

you can change your flat bench to an incline-- or drop the bar alltogether for flat bench and just do dumbells for 5 sets of 5 --

 

[invizible84]

Bro are you trying to do the needsize 5x5 routine?

 

[pipes]

Try using a wider grip on the flat bench presses. Focus on squeezing your chest not on moving the weight. When I do bench I try and pull my hands in together as I push up, of course your hands shouldn't actual slide in, but this gives you a good squeezing sensation in the pecs.

 

[t3project]

Bro are you trying to do the needsize 5x5 routine?

i was going by a workout suggested to me by house1.

i know i am working my chest just sometimes i feel like i need to do more thats all.

 

[Uk Boy]

Try this chest routine.Its tough but worth the effort.

EVERY SET MUST BE DONE WITH GOOD FORM.(No arching the back and no bouncing the weight of the chest.Come down slowly and touch the bar on the chest before pressing.)

1.Incline bench 4 sets 12,10,8,6 reps
2.Dips 4 sets to failure (add weight as strength increases)
3.Decline bench 3 sets 10,8,6 reps
4.Cable crossovers 3 sets 10,8,6
5.Flyes 3 sets 10,8,6 (machine or dumbell)