FLIES VS. PRESSES

[meat12]

In my opinion switch it up monthly your body gets use to the same exercise quickly, go from bb's to db's to cables. Maybe for one month do bb flat bench, db decline flys, db incline presses then switch it around. When your constantly doing flat bench press you will eventually plateau, yeah you might be able to lift more but you may not see any results, so if you were to try something new like switch it up a little bit... it would put your muscles into shock mode and you will get past that plataeu. So overall i'm saying vary your workout month at a time...sometimes flys sometimes presses.

[joesapart]

I have the exact same problem you descibed. For me my shoulders, arms, back, everything else is big but my chest is lacking and looks much smaller in comparision, in paticular the middle part which looks like its caving in. I am thinking of giving up barbell benching altogether and doing something like this, alternating between two different workouts each week...
Workout 1:
-incline dumbbell press
-hammer strength bench
-machine flyes turn in grip 2-3 second pause
-cross cable
-dumbbell decline

Workout 2:
-flat dumbbell press
-hammer strength incline
-dumbbell flyes turning in grip
-cross cable
-weighted dips

Any opinions on whether this is the right way to go about it?:confused: :confused:

[meat12]

Try this for chest works pretty good: do it as compound sets

Wide grip Bench, Close grip Bench, wide pushups 3 12/10/8

Incline db press, Incline db flys, close grip pushups 3 12/10/8

Decline db press, Decline flys, Medicine ball pushups 3 12/10/8

Do this workout like once a month, it kills, i've seen some nice results from just mixing it in every once in a while. With each set move up the weight a little and believe me you will feel it in the morning