Here’s a routine I posted in another discussion where the OP was asking about a lagging chest:
I find that with me, my pecs lag behind other body parts. A few routines that I’ve changed up over the years helped me. I switch between these routines every 1 and a half to 2 months. As with most tips and advice, this may only work on me, but then again…it did work.
This is basically a dropset with each exercise done back to back with weight that only allows 5 reps each. Each set is done back to back with no rest.
Weighted dips (done properly to target the pecs, not the triceps)
Dumbell bench press
Repeat x5 with no rest but take 10lb off all equipment (5 lbs. on DBs) each time.
This is a one sided pyramid (not sure what the “real” name for it is)
I start with what I can only do 10 with and as the weight goes up, the reps dwindle with my ability to lift it.
Bench press 4 sets Reps 10, 8, 6, 4
Pec deck same
Weighted dips same
Dumbell bench press same
This helped me go from a 135 bench to 225 at 5’4 150lb. in about 2 years. Maybe it (or at least the concept) could help you? If nothing else, just give it a try and if it works, great. If not, toss it out.
Noooowwww i see why everyone hates the 09ers.