dumbbell or barbell flat bench press??

which do you think is better for growing your chest? I'm current doing:

incline db bench press (4sets of 6-8)
flat bb bench press (4sets of 6-8)
standing cable cross 3sets (3sets of 12)
push ups (3 sets to failure)

I change my worout every 3 weeks and work them the same way by doing basic/compound exercises with heavy weight low reps, followed by ioslation higher rep exercises.

cheers.

id say a combo of both, though i stick with dumbbells now and noticed good progress lately.

I change between DB and BB almost every week.

Dont really flat BB though. Use incline/decline far more.

thanks for the advice guys, makes sense to mix it up. and tips on technique? so i can really work my chest so its sore the next few days? lol

alternate between them. But 6 reps is not enough to Grow your muscle as you mentioned. If you want to grow your muscle you should go for 10-12 reps. Unless your goal is strength then it's ok

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Originally Posted by Hsheer

alternate between them. But 6 reps is not enough to Grow your muscle as you mentioned. If you want to grow your muscle you should go for 10-12 reps. Unless your goal is strength then it's ok

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Not always the case, rep range and muscle hypertrophy is greatly dependent upon the mosaic distribution of the muscle you are training in relation to it's fast and slow twitch fibers. For example a higher percentage of fast twitch fibers and you would find that rep ranges in the 4-8 range be best.

i'd ditch the pushup to failure. grab some DB's or a BB and throw some slightly heavier than your pushup weight on there and grab a spotter - do that until failure + 1

Quote:

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Originally Posted by Hsheer

alternate between them. But 6 reps is not enough to Grow your muscle as you mentioned. If you want to grow your muscle you should go for 10-12 reps. Unless your goal is strength then it's ok

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:haha: