New Chest workout

B

Blinky2004

0
Alright, my current workout routine is decent, but it really isnt getting the lower inside part of my chest (around the nipple area) as sore as the outside. Here is what I currently do
Barbell Flat Bench Press 4x5
Dumbell Flat Bench Press 3x8
Incline Bench press 3x8 or 10 depending on how im feeling
Cable Crossovers 3x10

I also do Triceps on this same day.

I know a lot of people reccomend doing dumbell flyes, but I just cant do those, I tried em out last monday and my shoulder has been hurting since.

Thanks in advance,
Dan
 
flat bench will eventually hurt your shoulders as well, try incline flys, it is better and doesnt hurt your shoulders as much, also decline gets the bottom of your peck.
 
You might wnat to try higher reps. The low rep scheme you are following now may be good for building maximum strength and mass, but for shaping, cutting and filling out higher reps are sometimes better. I would do 12-15 reps and even some days sets of 20-30 reps. Especially on the flat flys use a light weight to start and go for maximum stretch and 15+ reps per set. You might also try some parallel bar dips. Those are good for the lower pecs (pectoralis major to be anatomically correct).

I also read somewhere that if you want avoid shoulder pain and injuries you should do as many bent rows as you do bench presses, ie don't over develop the pushing muscles compared to the pulling muscles.
 
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