3 day split - Useless chest

Hiya folks,

Been doing a 3 day split now for about 6 years, didnt really train chest properly for about 12 months a few years ago due to shoulder problems.

I'm benching about half the weight I was before my injury, its very depressing.

My split is:

Back/ Biceps
Legs
Chest/ Shoulders/ Triceps

For chest I do:

Incline bench 3/4 sets
Flat dumbell press 3/4 sets
Shoulder press 3/4 sets
Dips 3/4 sets (Depending upon how my shoulders ache)
Lat raises 2/3 sets (Depending upon how my shoulders ache)
Tricep pushdowns

Is there anyway I can bring up my chest? Pre-exhaust it?

To be honest, I just dont feel like my chest is trained enough when i leave the gym. I go balls to the wall for the first few sets, to failure, then drop the weight alot for the rest of the sets for me to complete them. By this time my shoulders throb, and I'm weak as hell.

Any help much appreciated

Thanks guys

I'd start with flat bench or flat dumbell press, then move on to incline work later

What rep range are you using?

Are you training for size or strength primarily?

How long have you been doing this same routine of exercises?

Are your other muscle groups progressing?

What is your diet like? Are you bulking?

What exactly is the shoulder problem? rotator cuff injury orr?

You could try starting the session with some shoulder stability excersises, grab a light dumbell hold it out straight in front of you and spell the alphabet, then swap shoulders, do this twice on each arm before the session , see if this will help stabalize the shoulder throughout the session

I cant give much more advice without knowing what the injury is :/

Sorry for the late reply guys

loz_86


I'd start with flat bench or flat dumbell press, then move on to incline work later

What rep range are you using?

sets of 8

Are you training for size or strength primarily?

Size

How long have you been doing this same routine of exercises?

nearly 6 years this has been my base routine, I do chop and change a few of the exercises though

Are your other muscle groups progressing?

Yes

What is your diet like? Are you bulking?

Yes clean bulking

Sorry I could of worded my first post better.

The injury isn't so much of a problem now, the consultant said it was arthrihitis, i get the odd ache but nothing major, its the huge loss in strength i suffered when I wasn't training properly, I can't seem to get back to where I was.

Something I like doing is Incline Dumbbells supersetted with Incline Flyes - Great pump as the blood gorges into the muscle.