importance of the decline bench press

[int3l]

Flat BB bench

Incline DB bench

Weighted dips



Recipe for success

i'll rip you a new one if this doesn't work...
Then again if it doesn't work i probably won't be physically big enough to rip you a new one...

ah~ problems, problems...

 

[shaunuk]

haha yeah but why wouldn't it work??

 

[LoneSilver]

Glad to see you back Warboss Alex.

LoneSilver

 

[speakeasy]

so pec shape is genetic to an extent but weight training increases the mass so it'd be logical to state that weight training dramatically influences the shape of your pecs. In regards to the upper pecs i just want to build up my upper body more so i have that symmetric line from shoulder to shoulder. Upper pecs also look nice with a shirt on and off.

in regards to the decline i think i'll just add them and remove the extra 4 sets of incline dumbell i do along with the 4x incline bench. It's just a concern i have about the lower pecs turning into massive bulges of muscle tissue.

Actually this is what i do on chest day, someone help me out:

4x 8-12 incline bench
4x 8-12 dumbell incline press
4x 8-12 flat bench press
4x 8-12 DIPS
4x 8-12 FLIES

thats what 20 sets? is this too little or too much? really, i just want something that'll hit the pecs hard and lasts all week/actually makes them look nice (I'm doing 1 muscle group a day)

WAY too much. Hell, I only do 3 sets on my chest day and I've seen results. I just try to make sure that my movements are 4 seconds up and 4 seconds down to get that tension. And I try to work the muscle to failure. I'm not an expert by any means, but from what I understand, you gain the weight and muscle when you're NOT working out and your muscle is repairing itself, not from the workout itself. I think when your muscle is worked to failure, then you know you've broken it down. That's my take on it, I could be wrong though.