take me 5 -10 mins to work my bicepts out? what about you?

[Phate]

your chest is composed of two major muscles, pectoralis major, which is hit more on declines, hence why most people arch, they are subconsciously angling their body towards the stronger muscle, and pectoralis minor which is hit more on incline

try this workout and see how you feel

do a good warm up however you like, but don't tire yourself out
take 1-1 1/2 minutes in between sets, water as often as you like
go to failure on each set

3 sets DB bench press
3 sets incline press
3 sets decline flys
3 sets incline flys or cable crossovers
3 sets weighted dips, or normal dips if you can't weight them after the workout

[daniel_3855]

your chest is composed of two major muscles, pectoralis major, which is hit more on declines, hence why most people arch, they are subconsciously angling their body towards the stronger muscle, and pectoralis minor which is hit more on incline

try this workout and see how you feel

do a good warm up however you like, but don't tire yourself out
take 1-1 1/2 minutes in between sets, water as often as you like
go to failure on each set

3 sets DB bench press
3 sets incline press
3 sets decline flys
3 sets incline flys or cable crossovers
3 sets weighted dips, or normal dips if you can't weight them after the workout

when you say worm up is it just do 1 set for each muscle but not to failure?

i have never done a worm up?

[Phate]

yeah, an easy warm up would be using a weight you can do for 20-25 reps and doing it for 10-15, just to make sure the muscle has good blood flow to it before you push it

[Ronnie Rowland]

I do 12 sets for both biceps and triceps during a blasting phase.