| close grip benches (elbows tucked not flared), reverse grip benches (close grip), skullcrushers, and straight bar pushdowns in the 6-8 rep range will put on some mass.
don't do tri's after chest if they're problematic. also remember it could be genetics holding u back. i for example, have insane tri's but pretty bad genetics for bi's and even worse for chest...so ya never know |