Chest & Back

[kkmarlin]

Hey I've been lifting for a few years and have improved, but I feel like my chest hasn't improved grown in a while. I do chest and tris monday and start with regular bench, then incline or decline(switch every week), then cable crossovers and chest flies.

Also I'd like to see much more definition in my back. My back day is wednesdays and involves: wide grip pull ups, t-bar row, lat pull down, and back flies.

Any suggestions to new exercises??

[cj111]

Drop the bench and switch to dumbells, cable crossovers wont build a lot of mass, they will just provide definition. If you have no mass, crossovers/flies wont do to much.
Try starting with incline dumbells, warm up, then do your heaviest set first. Maybe all you need is to switch up your routine, oh ya and go to failure, if you don't know what that means feel free to ask.

[austinite]

Drop the bench and switch to dumbells, cable crossovers wont build a lot of mass, they will just provide definition. If you have no mass, crossovers/flies wont do to much.
Try starting with incline dumbells, warm up, then do your heaviest set first. Maybe all you need is to switch up your routine, oh ya and go to failure, if you don't know what that means feel free to ask.

Yup.

[kkmarlin]

thanks guys! honestly feel like I may have plateaued cus i just wasn't seeing bench improvements.

[AD]

on your bench press, try moving the bar half an inch towards your feet. if the bar is too high and near your shoulders, you're working too much ant delt. if the bar is a little lower below your shoulder, then you use more pecs. try changing the angle of your elbows too if you can.

[tigerspawn]

Are you wanting to add mass to your chest or weight to your bench?The chest is a group of muscles that are hit best by heavy pressing movements. I always aim for a total of 9 working sets. Doing chest should be done using free weights since free weights are far better for adding mass as they incorporate stabilizers. I have found that lower reps help me add mass and strength so I train chest with at least 6 reps. I usually do flat bench press, incline bench press, and leaning forward weighted dips.

[kkmarlin]

Thanks guys