Weak chest

[NaijaBoy]

I recently started doing 12 rep range myself. Taking a big break from the normal 4-8 rep ranges I did for years. Now my joints are hurting and it's time to add a little mass by means of higher rep ranges.

Like someone else stated, do low reps if you want strength and size. Higher reps after you've built your foundation.

And to clarify some bogus information provided earlier, it is perfectly fine to have the weight a few inches from your chest without touching it. Better than bouncing it off your chest.This puts unnecessary hurt and strain on their shoulders. It's ok to have the bar make controlled contact with your chest. As long as it's not too far from your chest, you're fine.

Also, I don't do flat bench as much anymore. Incline BB press is seeing more of me lately however dips is my best buddy. I do that as a superset somewhere during my full body workout at the gym.

Typed from phone so did not copy individual quotes. Good night!

[hekki]

Doing incline close grip bench presses on the smith machine helped me substantially. Incorporating drop sets when I hit a plateau gave me a boost when I needed it too.

[M302_Imola]

I have crappy genetics in general, and am lagging in many areas - but upper chest is probably my best muscle group. I no longer do any flat bench work. Incline/decline, that's it. Hits the entire chest plenty. Lately, I've been focusing on upper chest one week, lower the next, and so on.

You and I have the same rationale when working chest. My chest workouts include incline/decline, and the only flat I do is with db's. I'm also a firm believer in weighted dips exaggerating the bend over.

Doing incline close grip bench presses on the smith machine helped me substantially. Incorporating drop sets when I hit a plateau gave me a boost when I needed it too.

You do realize when you move your grip in you're working more triceps than chest right?