Chest Routine

[Blkout]

Ok, guys, I've been reading this board for a few months and decided to register so I could ask your opinion on some proven chest routines.

I'm 6' 0" tall and 225lbs, I've juiced a few times over the years to get some of my gains, I've been working out off and on for years, for some damn reason something comes up and I end up quitting after about a year or so. But fortunately I have kept a good deal of my gains and always grew better when I came back.

I'm on track to weigh about 240 in the next 8 weeks at about 12% bodyfat.

My problem is and always has been that I cannot never get my chest to grow as fast as the rest of my body. My shoulders, arms, traps and back dwarf my chest.

I am open to any suggestions for some proven chest routines.

Currently I start with barbell incline presses doing 2 warm up sets and 2 to 3 heavy set of 6-10 to failure. I then go to a hammer strength chest press and blast out 2 to 3 heavy sets of 6-10 to failure, then I go to dumbell flyes and do about 2 to 3 sets of 6-10 to failure.

I get good pumps from flyes more than anything else, but I cannot get the growth I want. I have tried doing flat benches over the years and I can get fairly strong at them but I feel like my shoulders and tri's are doing most of the work, I just don't get a good pump in my chest from them. Also as I go heavy with flat benches, my shoulders start to ache and it has caused me some serious layoff's in the past with injuries in both shoulders at different times. I would prefer not to do flat benches with a barbell, but I have done them with dumbells without pain.


Any suggestion guys?

 

[gymtime]

I think your routine looks basically good, although I'd trade the machine press for a set of db presses.

I think that if you're experiencing a lot of shoulder pain (assuming your form is correct, it might not be) from your press excercises, it's going to be difficult for you to build your chest.

Don't worry about feeling your shoulders or tris when doing chest. You can't do any chest press excercise without also working shoulders and tris. Only thing I could suggest is that when you're doing incline bench, flat, whatever, make sure your elbows are going straight out and that you're bringing the bar down far enough to touch your chest, and I mean a controlled touch, no bouncing! If you're not bringing it down that far, that means you're lifting too much and other muscles are being utilized to compensate. Short version, concentrate on form and adjust your weight amounts to fit that.

One more thing, you might feel the flies more on the next day, but they are not primarily building excercises. Big chests come more from heavy press excercises done with correct form.