question for chest day

[ZGzaZ]

Hey guys, got a question for ya... on my chest day, I can never seem to come away with a good pump, i use good form, and enough weight for around 6-10 reps, sometimes working a little lower in reps with higher weights....but it seems that my arms and shoulders come away feeling most of it, heres an example day, as my routine switches from workout to workout...

Flat Bench - 2x10 185lbs
Flat Bench - 2x6 205lbs

Incline Bench - 2x10 135lbs
Incline Bench - 2x6 155lbs

Flat dumbell Presses - 2x10 70/80lbs
Flat Dumbell Presses - 1x6-8 90lbs

Incline Dumbells - 2x10 65lbs
Incline Dumbells - 2x8 75lbs

Cable Crossovers, or weighted dips normally....

Just dont feel it well enough in the chest, and I dont get sore anymore any pretty much any body part, only when I started...any suggestions?

 

[gmanlax7]

try flat db flies, i do em after benching and before dips and they tear me up

 

[RusPA81]

You are doing way to many exercises. It makes no sense to barbell and dumbell for both flat and incline. Do BB for one and DB's for the other. Concentrate on going intense on each one. Then do a 3 sets of flys or crossover. That should give you good pump. Remember to squeeze your chest on the flys too.

 

[jesus 2]

go heavy on dips, barbell bench, or dumbbell bench, and there is no reason you shouldn't be able to get a chest pump.


i also agree that there are way too many exercises. my time is split 50/50 between doing 2 exercises a body part or doing 3 exercises a body part. stick with heavy compound presses and the only other exercise i might consider are dumbbell flies.


incidently, i have found that this works well to get a nice and tight pump after 2-4 sets of heavy bench:

db fly x 5 directly supersetted with db press x 5.

use the same weight for each. the transition to db press from db fly should be seemless since your body stays in the same position. use a very controlled motion with a slightly slower tempo.


j2da2

 

[andezzz999]

You are mixing dumbell and flat. I would alternate this each time you hit chest and up the number of sets to 4, up the weight and lower the reps. Really hit the muscle with the 4 sets. Per exercise.

 

[ZGzaZ]

thanks guys, I'll remember this stuff....appreciate it.

 

[strider364]

Hit flies or crossover calbes. I'm a big fan of the crossover calbes.

 

[Lord_Suston]

Drop the voludme and stick to either dumbell or barbell. I would recommend a slower negative phase for good pumps as well as cable flyes lying on an incline bench.

A more advance routine is doing incline first and then going to flat bench, as you get a greater range motion from incline and this tear your pec and buren them up....

 

[louden_swain]

I say get rid of the flat presses!! Focus on incline movements.

Incline Barbell Presses - 5 x 15,12,10,8,6
Incline Dumbbell Presses @ 50 degrees - 2 x 8
Parallel Dips - 3 x 8

 

[jesus 2]

I say get rid of the flat presses!! Focus on incline movements.

i think many people have a tendency to neglect heavy incline work. i would say normally i do, but for the past 5-6 wks i have been focusing on incline barbbell bench. my incline strength has been shooting up and i can even see a difference in the shape of my chest (i like how the upper chest is filling out ). so i also agree that it's possible you might benefit from incline focused training.


j