Tuesdays is my push day, and i am wondering whether i am targeting my chest enough.
The routine :
Bench Press : 95lb 5x5
Bench Dips ( to weak to do proper dips yet :o ) my weight 5x5
Seated Military press. 60lb 3x5 2x3
Skull crushers 30lb 5x5

Any advice positive or negative welcomed.

Thanks

Phil.

Mondays is my push day, and i am wondering whether i am targeting my chest enough.
The routine :
Bench Press : 95lb 5x5
Bench Dips ( to weak to do proper dips yet :o ) my weight 5x5
Seated Military press. 60lb 3x5 2x3
Skull crushers 30lb 5x5

Any advice positive or negative welcomed.

Thanks

Phil.

If you really want to target your chest for hypertrophy, throw a couple pressing moves, and some fly moves into your routine.

Example:

Flat BB Bench Press 5x5
Incline DB Bench press 3x8
Assisted Dips (do these instead of bench dips) 3x8
Incline DB(or cable) Fly's 1x10
Flat DB Fly's 1x10
Decline DB Fly's 1x10

Edit: If you're a beginner this may be too much to start off with. If you're a beginner, focus mostly on your flat bench and don't worry too much about targetting your chest at this point. Work on getting your bench strength up first.

Aim for 90 second rests. Keeping the rests shorts induces the greatest hypertrophy. Also, don't train to failure, however you should come close to failure on the last set of each exercise. If you reach failure before that point, lower the weight next workout. If you're far from failire after the prescribed sets, increase the weight next workout.

Watch this video to watch how to properly perform all of the above moves.

http://thefitshow.com/week3/milos_chest_med.htm

Do watch that link to Sarcev's video- very helpful.

I'd say the 3 sets of flyes might be too much.

I'd suggest heavier weights, fewer sets...

For example:

Incline BB bench: 8 reps, 2-3 sets
Flat BB Bench (or DB) 8 reps, 2-3 sets

Then maybe 1 set of real dips to failure. IF you can do 5 or more. If not, go assist dips if you have access to the machine. If not, then yes to bench dips but go higher reps, fewer sets. so 12x3 for example.

Then yes, you could close with something for tris like skulls.

If you can truly bench 5 sets of 5 good reps at 95lbs, you could easily up the weight and do 8x3... staying at that weight until you can do 8 each, then upping the weight. So you might start 8/8/6 at 100lbs, then 8/8/7 next week, then 8/8/8... then the next week up the weight to 110 and get 8/7/6 etc. And keep that rest down to about 60-90 seconds between sets.

Good program. Change nothing.
Add weight. 5 lbs a week is 260 lbs in a year. Tougher at the lighter weights, but go 5x5, then next week 5x3 with weight + 5, then 5x5 the next week - that will give you 5 lbs every 2 weeks. If you feel good for 5x5 on the 5x3 days, do it. Don't get any greedier than that - better to make a long run at adding weight, than burn out quick. Stick with bench until gains stall for 3 weeks straight, then switch to inclines and add weight to that lift until it stalls. Then go back to flat bench. Your goal for 4 months should be 135, 8 months bodyweight.
You can rotate close-grip bench with the bench dips on alternate weeks.
Similarly, you can rotate standing military press with seated military press on alternate weeks. Supporting weight overhead in a standing position will strengthen your whole body. Maintain the ratio you have now between bench and overhead pressing.

Nice simple program...simple, but effective...:gl:

Chest exercises

DB Fly 2 X 8-12reps
Supersetted
Bench press 2X8-12reps

Negative dips 2X8-12reps

Superset means alternate sets fly/press/fly/press/fly/press. This allows you to rest most of muscles in play. Don't rest between sets take a two minute rest before you hit dips.

Negative dip means get a stool or a bench so you step on it and position yourself in the extended position and then lower yourself slowly after tucking legs back. Keep elbows out and check form. You are 40% stronger on a negative move.

Watch video and use slow and controlled moves.

You see? TOTAL consensus!

:whistle: :lol:

Right, erm, well guys you have all given me something to think about.
I am inclined to go with cajunman's suggestions for the moment to see how i get on.
What does cajunman mean when he refers to "stall"?

That video was awsome, explained very well, i have learned a lot.

Thanks for all the suggestions, most helpfull.

Right, erm, well guys you have all given me something to think about.
I am inclined to go with cajunman's suggestions for the moment to see how i get on.
What does cajunman mean when he refers to "stall"?

That video was awsome, explained very well, i have learned a lot.

Thanks for all the suggestions, most helpfull.
Stall = plateau. When you can't seem to increase reps or weight any longer.

Stall = plateau. When you can't seem to increase reps or weight any longer.

Had a feeling thats what it meant, thanks for confirming.