Chest development

Discussion in 'Fitness & Nutrition' started by Merck, Mar 1, 2009.

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  1. Merck

    Merck New Member

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    okay well here's what I do currently

    BB/DB Bench 3x8-12
    Incline DB/BB 3x8-10
    Chest dips or Flies 3x12
    Decline BB or Decline Pullovers 3xfailure

    pec has always been lagging (only max 275 when dead is 405+ and im creeping up on 405 squatting ATG...)

    so does anyone have any criticism? i know chest development is largely genetic but Im not settling for that, does it really matter as long as im doing as much weight as I can for as many reps as i fucking can and eating sufficiently (as i do)?

    i also dont have a spotter and i dont like asking the 15 year olds at my gym for spots so im hesitant to go for PRs and shit
     
  2. GTLifter

    GTLifter Banned

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    Try pre-exhausting with flys/pec deck and starting with incline instead of flat bench.
     
  3. Merck

    Merck New Member

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    will do

    i tried preexhausting before but never starting with incline
     
  4. Spidey

    Spidey Member

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    Go heavier on flat and incline bench for a while. 5-7 reps or so.
     
  5. ACLdestroyer

    ACLdestroyer OT Supporter

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    Personally, I like 4 sets of 8-12 reps flat bench then 3 or 4 working sets of 8-12 reps on the Smith Incline.
     
  6. Toda Party

    Toda Party .....

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    For me, heavy decline benching has been a good strength builder, with carry-over to flat bench. When my #s go up, so does chest development.
     
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