Chest/Tri Help

[dsa8864667]

I need help to make a new chest/tri routine. Im trying to build mass and strength. Heres my current routine.

Bench press 3x8
Incline bb press 3x8
Dips 3x8
Close grip bench 3x8
skull crushers 3x8

Current stats are 31 180lbs 5'8 14%-15% bf

[kaberle_15]

Try this:

Bench press (alternate db and bb every week)
Incline db press (alternate angles of degree)
Flys (alternate db and bb every week)
Dips
One armed tricep extensions
Pushdowns (try reverse grip too)

Throw in some one armed reversed pushdowns too to mix things up

[dsa8864667]

Bump, Any other suggestions?

[heavylifter99]

try throwing reverse grip bench press in there. Great for your tris as well as your pecs, when you get comfortable enough with reverse grip bench, you can through it in on other chest movements as well... good luck

[X-Damien]

Try super-sets (cable fly/push-downs w/o rest) 1min rest between super-sets. Try it with diff. chest/tri exercises.

[MFT81]

Bump, plus as far as when you bench form wise make sure you keep your shoulder blades pulled back, this will help get a better stretch in your chest and to a degree will help keep your front delts out of the movement.

I love strip sets.

[dookses]

I usually do:
5 sets flat bb bench, first set is warm up, last set is burn out
4 sets incline fly + superset incline db press if i'm feeling squirrely
3 sets decline bb press
3 sets dips

and that would constitute my chest day. I don't do triceps on their own very often, although after every 2-3 chest and back days I may throw in a bi's/tri's day, so bi/tri would get their own day every two weeks or so.

edit:
I guess I should have included my tricep routine

i usually just stick to dips, then skullcrushers, then push downs, and sometimes i'll swap push downs for reverse grip bench

[felixno9]

you could always try to split chest and tris. Ever so often i do chest/bias. I add trias with shoulders or legs, depending on how i feel. theres no rule saying you have to do chest/trias
switcvh things up a bit, play wiht hte splits and see what happens