need help on chest routine

[bigger_is_BETTER]

right guys ive been training chest the same way for quite a while and had ok results but no longer feel like iam benifitting like i used to can anyone help me on a new rountine for chest.
i also train triceps on the same day.
do you think training chest twice a week would be a benifit or not?

my current chest program (Pyramid style)

flat bench press
4sets

easybar bench press
4sets

incline press
4sets


decline press
4sets

bench flyes
3 sets

cable flyes
3 sets

[hobbs9963]

I always train chest by itself. You need to clarify your routine a little more. How many reps? Dumbells or barbell? Putting myself on a limb here, what is easybar bench? Never heard of it. How long you been training? Give us some stats. lots of guys here can help.

[bigger_is_BETTER]

rite

barbell bench press 10-12 reps 4sets increasing the weight each set

dumbell incline press 10-12 reps 4sets increasing the weight each set

easybar or the bar is known as preacher bar the (bendy one) lol 10-12 reps increasing weight each set

dumbell decline 10-12 reps 4sets increasing weight each set

dumbell bench flyes 10-12 reps increasing weight each set

cable flyes 10-12 reps increasing weight each set.


chest and back are my 2weekest areas need them both to thicken.

stats
age 20

heigh 6ft 2

weight 180 Lb

been traing for 4 years but serious just over 2yr

my diet is pretty clean i dont have a set eating plan though just make sure i consume 6 meals a day with plenty of protein carbs vits. chicken meat eggs fish rice etc

my goal is to bulk 2 200 Lb

i hope this helps a bit more

[hobbs9963]

OK. First, get rid of the e-z curl bar. Everything else looks ok. I would lower the reps to 6-10 for starters, then once every 4th week i would do reps in the 4-6 range, and max on the bench. I've also gotten good results from just switching exercises everytime. Example: Barbell incline 4x6-10 (or smith machine), Barbell decline 4x6-10, flat bench dumbell presses 4x6-10, then go do something dumb like pec deck 4x30-40 and drop set the last set. i sometimes do the latter first, just to get everything out of whack and keep my muscles guessing. IMO your muscles are too used to the workout.

[Armenian]

Dumbells work better than bar for me. I don't know if its because my arms are kinda long or what but everytime i do barbell, even with wide grip, my triceps get blown up. Try different things, and do what works for you. I stopped using barbells, switched to dumbells, concentrated on form, and squeeze and pause at the top, 5 sets on each (incline, decline, flat) and i usually end with cables and/or weighted dips. I'm no expert though. I just do what works for me!

[hobbs9963]

Yea, that's the key. It's a trial and error thing and everyone is different. I like dumbells also for chest. Only problem is a spotter when i want to go heavy. Keep us posted Bigger on what you're up to.

[bigger_is_BETTER]

rite had a chest session 2dy ive removed the preacher bar and the flat bench flyes and replaced them with incline flyes i aslo have decide to train chest twice a week on a monday and thursday ive also limited my reps to about 7-8reps but still keeping 4sets.
on monday i train train chest with biceps and thursady train chest on its own, could i train legs with chest on thursady or would you advise against it?
question? will lowering my reps to 7-8 put mass on and will increasing my reps to 9-10+ build strength?

i noticed one problem of mine i wasnt pushing my self enough when it came to chest ive been pushin my self and iam adding more plates each chest session ive added an extra 25 in a week pushing my bench press to nearly 100 which iam pretty happy about.

your comments always welcome