Dude when i bench i know that triceps are involved. But god damn...my tris feel like i have done a a full triceps workout when im done. Im scared that i might be doing something wrong. My tris are over developed and my chest isnt, even though i can press a lot.
any ideas, current chest day is as followes
Flat bb bench press
warm up 135lbs 2*15
255lbs 1*15
275lbs 1*10-12
300lbs 1*8
320lbs 1*6
Flat dumbbell press
120lbs 4*12
Incline Dumbbell press
115lbs 4*12
Pec Dec
80lbs 4*12
They aint Coleman numbers but from where i started they are a long way..I Know my tris dominate the movement though so i need some pointers. Thanks i advance
You need to decide if you want to be a big benchpresser or a have a big chest.
If you want to go for the big chest, I suggest exchanging flat benchpress for benchpress on a slight incline (15-20 degree bench) instead.
Do your workout something like this instead:
Slight incline:
warm up:
135lbs 2*15
225lbs 1*5
255lbs 1*2
275lbs 1*1
Working sets:
300lbs 2*10
320lbs 1*6
In other words, don't waste so much energy on the low weights.
Then,
Alternate every other workout between:
Flat dumbbell press
3*10
and
Incline Dumbbell press
3*10
Then I suggest you drop the pec dec, and do three controlled sets of incline flies, like SF suggested.
Pec Dec
80lbs 4*12