Chest day --- HELP!

[automaticj5]

Ok, critique me and tell me if I am doing something wrong or if I should do things better... PLEASE.. cause I am not getting stronger in my chest...

Mon. I do chest.. this is what I do

Flat Bench
1 warm up set - 10 sets
then I pyramid up 2 sets - 8 sets each
next set is heaviest set - 6 reps
pyramid down 2 sets - 8 reps each
cool down set - 8 reps

Incline
4 sets at same weight

Incline Dumbell Flys
3 sets at same weight

Decline Chest Press Machine
3 sets at whatever feels right

Then usually I finish off the day by hitting my tri's a little bit..

Any ideas? Cause I am not getting stronger, if anything im weakening, which makes no sense... HELP! Thanks!

 

[petpre61]

do u you take the same weight every monday? is there no progression at all?

 

[nimbus]

You should try dips, leaning forward to focus more on your chest. Also, four different chest exercises seems kind of excessive. I've been having good results with just flat bench and dips.

 

[jpt]

what does your diet look like? how old are you and what are your stats?

for incline what are you using the same weight? if anything start a little lighter...get 12-15 then the next set go heavier and get 10 and then heavier and get 6-8. always try and lift more weight every set.....and then the next week try and bump up 5 lbs heavier on your first set

 

[silver_shadow]

i'm not a fan of "chest" days but this depends on so many factors:
your shoulder/triceps routines (are they being overtrained -> not getting stronger)?
diet
are you loading progressively or hitting the same weight every week?
in fact, fuck all of those reasons, that kind of workout where you hit your "muscle group" once a week with everything and a kitchen sink is far from optimal for strength, unless your on AAS, in which case, it still isn't optimal but you'll make gains anyway.