M.Ed. Ex Phys
If your goal is to build a better body, then how much weight you're benching is arbitrary. Yeah, I know a lot of people like to see their bench numbers climb, but I'm the type that pays more attention to how my body is changing in the mirror.
I don't get a lot out of strict barbell benches. Back in the day I focused on barbell bench a lot, and my bench weight rose a lot, but my chest never developed like I wanted it to. Then I switched to doing mostly dumbbell work and dips, and my chest looks way better nowadays. Way better. And I can't bench as much on the barbell because I don't do it anymore. Sometimes people ask me what I can bench, or what my 1RM is, and I always answer, I don't know, I don't care. lol
I guess you gotta find what works best for you.
Something that helped me was switching to DB instead of BB, and doing chest with back.
Yeah the main goal is to build a better physique. So I will do many DBs and throw in a occasional BB exercise. Yeah I don't really care either what my max is either bro. Haven't maxed out in over a year. I wish I could do BB more but I have a way better mind muscle connection in my right pec then left. When I do dips I only feel **** I'm my right really. SucksOriginally Posted by Type O Hero
With barbell benches I find that my shoulders are overly involved. I can't get around it. I guess it's just the way I'm built. The only thing I get out of barbell benches is that I get better at doing barbell bench press. And I'm in it for the looks (from girls) and health benefits, not to see my bench press numbers go up.
Before I go into this, let it be known that different things work for different people. As I said above, I get nothing out of barbell bench presses, but depending on your build, you may find barbell bench presses the best exercise for developing chest muscles. Anyway...
My chest started looking better after I started working chest with back. This is generally what my routine has looked like for a while, after warm ups and stretching... (Where you see A.) and B.), and so on, denotes that it's part of a superset).
A.) Pull-ups (I usually add 5lbs by belt)..... 3 x max
B.) Weighted Chest Dips..... 3 x 8-10
Underhanded Barbell Rows..... 4 x 10-12, 8-10, 6-8, 4-6
C.) Incline DB Flyes..... 3 x 8-10
D.) Incline DB Presses..... 3 x 10, 8, 6
T-Bar Rows..... 3 x 10, 8, 6
(Lower Back Exercise, such as Good Mornings or Hyperextensions.... Usually 3 sets, 10-15ish reps)
DB Pullovers..... 3 x 15-20
I change it up some, but more or less it's about like that. The gym I've been working in kind of sucks, so I'm fairly limited in what I can do at the moment. But this works pretty well. I may remove (Lower Back Exercise) and replace with deadlifts once my conditioning gets back up (I'm coming back from an extended break).
Technique > How much weight you're using
I've been thinking about going with heavy DB's, since I cannot quite get my shoulders set right as I press. I'm in the same boat as you, where I feel I'm using too much front delt and not enough pecs.
Gonna borrow some of your workout for my chest routine today.