this may be long:
i’ve been training steadily for a couple of years and i’ve always noticed that my chest seems to show the least progress (especially in size) when compared to other muscle groups. my chest/tris workout right now is as follows:
3-4 X 8-12 db or bench press
3-4 X 8-12 incline db or bench press
3-4 X 8-12 decline db or bench press
4 X 8-12 butterflies (machine)
3 X 8-12 seated tricep press
3 X 8-12 dips/assisted dips
i’ve always made sure that the weight i started with allowed me to hit 12 reps on my first set of presses, then i increase the weight until i drop to approx. 8 reps for the last set. should i just start with heavier weights on the first set?
also, lately i’ve noticed certain guys at the gym are doing db presses with 80-85-90 lb. dbs but only bringing the weights to about 6 inches from their chests. i think i have pretty good form, but i bring the weights down so that the sides of the dbs are almost parallel with the sides of my pecs and pretty close to my body (i.e. not a very wide grip.) could this be contributing to my lack of progress.
one last thing (long way down): if the answer is to train chest 2X a week, would high volume flat/incline/decline push-ups suffice, or would i have to hit the gym another day?
any serious replies would be appreciated. thanks.