[glutestriation]

I think one of the most lagging parts of my body is my chest. I've done bench press for almos 2 years now, and i think i've reached a plateau. I'm not that strong in bench press, as my max is 2 - 45 lbs plates on each side for 6 reps. ... So i think to mix thing up, you know to kickstart some growth... So i've come with this chest routine.
I'll try to explain all the why's...

1) Dumbbell Flyes 4 sets x 10 - 15 reps
2) Incline B Press 4 sets x 7 - 13 reps
3) Decline B Press 4 sets x 7 - 13 reps
4) Cable Crossover 3 sets x 10 - 15 reps
5) Bentarm dumbbell pullover 3 sets x 10 - 15

1) I was reading an Arnold column in Flex, and he said that back in the day he liked to pre-exhaust his chest with flyes. Because sometimes tri's give up before chest does...
2,3) I feel I need to work on both upper and lower chest so, I think these presses should do the work
4) I rarely did these in the past and I know i've gotta keep things interesting so just I added them.
5) I've seen pics of Arnold doing these when he was in his prime, so I thought of giving them a shot

so, what do you think?

[Ap305]

these all sound great bro...have you maybe thought that your chest didnt come up because you didnt change up the routine, sets, reps, exercises? or did this also not work?

[glutestriation]

Yeah man I kept things just the same, I did varied my sets and reps but beyond that everything was static, meanwhile I did swithc my wholebody excercises, so i think i brought this on my own lol :P

[Ap305]

lol possibly bro. i recommend you do strength training for chest. Try to do a long negative followed by a really exploseive push on bench press. Try the 5x5 method in whhich you do a weight you can do 5 reps for, rest 3-5 minutes and then do the same wieght again for 5 sets. Add weight each time you do this workout

[AlteredBeast]

A few things to think about...Form...how good is your form? Are you completely isolating the chest when you bench and contracting at the top? This is a very strenuous way of bench pressing...and is hard to master...so as you get further along make sure your form is top notch. Also, how big are your triceps and shoulders? If they are way bigger then it's because they are getting worked harder...Make sure when you do chest exercises you properly minimize how much of these muscle you use. And finally you have to realize getting a big chest is difficult man...for me and others like me..and probably you too....getting gigantic arnold like pecs is a shitty pipe dream dude. Genetics has probably 65-70 percent of the equation already answered so consider that too. Just strive to keep the balance in your physique and give time to your chest building endeavors. Put the emphasis on Bench presses...and dips...and remember to stretch the hell out of the chest.

[Mygeeto]

with you dude we would never know you had genetic shortcommings seriously ^^^^^

ive never had my triceps burn out from thier involvement in bench pressing BUT.. i have had my pecs burn out in chest days quicker than the tri's

[benji89]

Looks alright bro but i noticed no flat presses in there?! Gotta do Barbell or DB press in a chest workout!! they r the mass builders. Also what may have worked for Arny is usually different for most of us. He had his own crazy methods back then..jst a thought anywayz. keep at it tho. i found getting my chest up i had to hit twice a week then it made huge mass gains.

[glutestriation]

Thanks guys, I'll keep your comments in mind