As topic really peeps.. i cant seem to get my benching figure any higher, its been the same for a long time now and i am wondering if any of you have any tips to improve it?
Current chest routine:
Incline dumbbell press (30degrees)
26kg x10 1set
28kg x8 1set
Incline dumbbell flys
12kg x 12 1set
14kg x 10 1set
16kg x 8 1set
Pecdec
80kg x8 1set
100kg x8 1set
Bench at home:
77.5kg x8 1set
82kg x4 1set
Warmups are done beforehand and the routine above is followed by Triceps work too. Benching is done at home on my own bench and i occasionally do it the next morning before work if i am particularly tired from Gym that night and feel i wont be benefitting myself doing it that evening. I normally ensure failure on each last set of all teh above workouts, including bench.
All my other groups seem to be slowly developing, but Chest has stopped dead and its annoying me now.