Need chest help

[VPS]

I have been weightlifting for about 4 yrs now and have seen better than average results in every bodypart except chest. I have progressed in strenth and size while losing bodyfat everywhere, but my chest seems to be at a standstill. I have progressed in strength or size in my chest in quite awhile.
I train one bodypart a day and have kept my diet in check.
Does anyone have any suggestions on how I can get back on track in my chest routine???

BTW,...
Chest routine
4 sets Barbell Incline
3 sets Dumbell Incline
4 sets Flat Bench
3 sets Decline Bench

 

[Robboe]

yes:

drop sets to 2 per exercise.

keep two of your fav benches and drop the other two.

add either weighted dips or flyes.

...

 

[J_VanPelt]

yes:

keep two of your fav benches and drop the other two.

add either weighted dips or flyes.

...

I'm with Robboe on the drop the sets and since you work just chest one day i would add both get some of the HIT going on those weighted dips maybe find someone to spot you and work till failure the dips will make a big difference on your bench max and the flyes will do a great job on building up your inner chest.

 

[gymtime]

Yup, also agree with Robboe. You're doing too much right now.

 

[The mann]

your doing the same exercises twice with the incline.do your flat bench ,incline then some flyes.when you want to go with d/b's for a switch,just do d/b's that day.you are doing too many pressing moves in one wokout for chest.also to feel it more in your chest,bring that grip out to the power rings,middle finger or pointer finger on the rings,you will feel it more in your chest..............all the advice you have been given is good though.......PEACE

 

[VPS]

Thanks to everyone with your advice, ......I really appreciate it.
I will definitely try and revamp my routine by dropping some of the pressing movements and add Weighted dips and flyes.

One more question:
On weighted dips, what is the best body position?? Slightly leaning forward or straight up and down??

Thanks again
VPS

 

[Scotsman]

You might also want to check you form on the exercises you may be using a lot of tricep and shoulder instead of chest. To answer your question a tilt on dips to encorporate more chest. If you are upright it is more a tricep exercise though will still use chest.

 

[Belial]

I lean forward slightly. Whichever is most comfortable, though; some people claim that different muscles are worked, but the ideal angle (leaning about 5-10 degrees forward) will hit your chest and triceps plenty.


I agree with Robboe as well.

And i disagree with gymtime.

 

[gymtime]

I lean forward slightly. Whichever is most comfortable, though; some people claim that different muscles are worked, but the ideal angle (leaning about 5-10 degrees forward) will hit your chest and triceps plenty.


I agree with Robboe as well.

And i disagree with gymtime.

Be nice.

 

[Belial]