I have a question about dips for chest development. I admit, I have an addiction for working on developing my upper chest overall. My chest is lagging, so I’m doing everything I can to build it. I follow percentages on my main lifts, and then basically do bodybuilding assistance type work after that. I really enjoy working the upper pecs because of the square look it gives my chest, but then I worry that if I don’t do enough upper chest work and more lower/middle, I may develop a ''droopy" look to my chest. Whether or not that is true, I’m not sure…but I doubt it?
This is the kind of split I’ve been following:
Monday- Upper- Chest/Back
- Flat Bench (follow percentages for sets)
- DB rows 4 sets of 10,10,8,6
- Incline DB (3-4 sets of 6-10 reps) with pull ups or pulldowns
- Hammer Strength Incline Press (3-4 sets of 8-12 reps) with Close grips pulldowns/rows (3-4 sets of 8-12 reps may do weighted dips instead of an extra incline press****
- depending on the 3rd pressing movement, whether it’s an incline press or a dip, I do incline flyes or flat flyes with back accessory
Tuesday- Lower- Squat and leg accessories
- DB walking lunges
- BB Hip Thrust or RDL
- Leg extensions with Leg curls
Thursday - Upper- Overhead Press percentages on sets with weighted chins
- ***close grip bench (flat or incline) depending on Monday’s workout) with face pulls
-Lateral raises 4 sets of 10-12 reps
- 6-8 sets of bicep/tricep exercises
Friday- Lower- Deadlift percentages for sets
- Front Squats
- Pullthroughs or another hamstring movement
How does this template look to you? If I work more incline work on Monday, should I do flat close grip on Thursday? Or if I add weighted dips on Monday, should I do incline flyes afterwards, and incline close grip on Thursday? I know I’m overthinking everything… Unfortunately. I just want to build a big, lean, powerful body. I’m happy with all of the progress in everything else but my chest, strength wise and aesthetically.
So when it comes down to it, at 6’6", should I focus on working more incline movements and less decline/dips? Or add dips but still focus on incline work? I’m all over the place right now, so any direction would be awesome.
Any advice would be greatly appreciated CT! Thank you!