i have been training my chest using the following routine:
dumbbell bench press: flat then incline and now added decline
and then some flyes using a machine
i have seen some fair gains using this routine but have not got any good pumps with it, is this because of the rep range i normally use 5-8 or just the nature of the routine? i know that they are not important just wanted to know why i was not getting them when training my chest.
would you guys recommend a better routine or is this one a gd?
thanks for any info on this or if any of you guys have a particular body part that you find harder to get a pump on with

i have a problem with gaining chest muscles, i was told on here to add some dips into my routine, and i felt my chest really working for once, so yea, dips are good, theres no point doing declined, flat and inclined, jus do 2.

cool ill give the dips a go did u find it also helped with the gains as well?

the pump has absolutley nothing to do with growth so if you dont get it dont worry.

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Pump is genrally high rep's sets in the 15-20 rep range

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i have been training at lower reps around 5-8 is this rep range best for strength and size gains? or is a higher range around 10-12 more effective?

ORIGINAL: TomD

i have been training at lower reps around 5-8 is this rep range best for strength and size gains? or is a higher range around 10-12 more effective?

Well you won't feel a pump with reps of 5-8 but as said the pump comes from higher rep ranges so don't worry..

You have to see what works best for you, I try to mix rep ranges up. i.e 6-8 on bench, 10-12 on dips...but generally speaking you can't go too far wrong with a good 4x8 routine!

do wide grip bench for a good pump, basically go as wide as you can go without hurting your wrists. You may need a lift in/out with the bar so you dont catch your hands on the bar rests.

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Yeah, not that its important, but benching with a wider grip, lower weight and more reps, doing them faster, should give you a decent pump. The whole point is to get the blood flowing and short fast sharp actions usually do the trick.

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dips used to give me an amazing pump.

Forget about the pump... You said it yourself, you have seen some fair gains!

The pump is an extra perk of training and certainly not a must.

ORIGINAL: #Hench

dips used to give me an amazing pump.

Ditto. Try going to the dipping station and doing 20 dips quickly and with precise form, probably with an assist. It will give you a good chest "pump". Well it's not really a pump but after 3 sets your chest will feel on fire, which is probably the closest thing to a pump I've felt in my chest area.

try some decline benching on a situp bench, the one where you hook your feet in.

you dont know what hitting the chest is untill youve tried it!

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Try the arnie trick of claspin your hands together (as if your doin a cable crossover) and push as hard as you can - do this after each chest set - its sick!

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try some decline benching on a situp bench, the one where you hook your feet in.

you dont know what hitting the chest is untill youve tried it!

why is this better than normal decline benching? How do you get the weight on? someone hands it you?

personally i dont like pumps

i find them off putting especialy biceps as i almost cant feel my arms when it happens

Id rather regret the things I have done than the things I havent!!

ORIGINAL: stidge20

try some decline benching on a situp bench, the one where you hook your feet in.

you dont know what hitting the chest is untill youve tried it!

why is this better than normal decline benching? How do you get the weight on? someone hands it you?

you cant cheat at all, with arching the back or pushing with the feet.
since the feet are hooked in so you are technically hanging down.

i managed with dbs upto about 26kg with difficulty and sprained my wrist. personally recommend someone hands it to you.

alternatively do it on a smith machine.

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sorry for not replying so fast on my own post been a bit busy, thx for the tips guys all been useful gona try some of them dips and see how a wider grip feels on the bench next workout. think im going to keep the reps around 5-8 and just add some extra sets of dips afterwards, guess it will just be abit of trail and error getting my workout right.
how long do you guys keep the same routine for do you mix it about every couple of months or just try and progress on the current workouts?

ORIGINAL: tristram

try some decline benching on a situp bench, the one where you hook your feet in.

you dont know what hitting the chest is untill youve tried it!

what angle do u normally use for the decline i normally go for about 20%?
sorry to hear about your wrist, aways a event trying to get them dumbbells up there for the first rep

ORIGINAL: TomD

ORIGINAL: tristram

try some decline benching on a situp bench, the one where you hook your feet in.

you dont know what hitting the chest is untill youve tried it!

what angle do u normally use for the decline i normally go for about 20%?
sorry to hear about your wrist, aways a event trying to get them dumbbells up there for the first rep

think i have it on level 4 or something.

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"