Thread: Help with chest excerises..

It sounds like you may have week shoulders and its holding your bench back.
The reason I say is because your bench should be MUCH better than your flies and from what you say, they're the same.

What are you doing for your shoulders now? How often do you work out? How old are you?

...i'm only 19,i try and train 6 days a week but sometimes im limited to 5 times.My schdule luks bit like this Mon-Tri and chest,Tue-Shoulders and biceps,wed-Back and legs and then back to the begain.

At the moment for my shoulders im doing 5 sets of 10 arnold press's strating at 7.5 kg working up to 12kg,after this is i do dumbell latrial raises for 3 sets of 10 at 7.5kgs working up to 10 kgs again,then front raises and same weight for same amount a reps then barbel up right row with 10kgs ither side the bar for 4 sets of 10 reps then do 12 reps with 7.5 ither side the bar,To finish of my shoulders (not sure this excerise is called)put 20kgs ither side the bar lift bar to my waist lift slighty with shoulders 20reps for 3 sets.Thats my shoulder work out sorry if its not very clear .

Sorry to be so blunt, but your routine isn't very good.
If your going to continue working each muscle twice a week, at least switch to something like:
Mon: Chest/tri's/shoulders
Tues: Back/Bi's
Wednesday:Legs

It would be much better to do a 3 or 4 day split, working each muscle only once a week instead of twice.
It looks like your doing 14 sets for shoulders, thats waaaaaay to much, you should only be doing like 6 with two to three different exercises.

For your chest workout, I would do two pressing movements for 3 sets each and one fly movement for two sets. You can switch from flat/incline/decline presses and flies when you get bored.

...Thanx for help scotty.Ill do as you have just said.I never made my routine it woz a old friend who no longer comes training with me thats what he used to do,an said it woz a good work out.I never questiond him as im novice and dont no much .He been doing it for ages and was huge so i just thought he would be right.Thanx so much is.Very much apperciated!

Here's a routine you could try, you may want to check out the diary section for some good routines as well.

Day 1: Chest, Shoulders & Tri's

Flat or Decline Press 3 sets 6 - 8 reps
Incline Press 3 sets 6 - 8 reps
Flat or Incline flies 2 sets 8-10 reps

Military Press 3 sets 6 - 8 reps
Upright Rows 3 sets 8 - 10 reps

Lying Triceps Press 3 sets 6 - 10 reps
Triceps Push Down 3 sets 8 - 10 reps

Day 2: Rest

Day 3: Legs
Squats 5 sets 6 - 10 reps
Leg Press 3 sets 8 - 10 reps
Leg Curls 3 sets 8 - 10 reps

Day 4: Rest

Day 5: Back & Bi's

Cable Pull Downs 3 sets 6 - 8 reps
Pull-Ups 2 sets 8 - 10 reps
Rows 3 sets 6 - 8 reps

Barbell Curls 3 sets 6 - 10 reps
Preacher Curls 3 sets 6 - 10 reps

Day 6: Rest

Day 7: Rest

cherrs scotty ill have luk in there but think ill give that work out a go.Ill let you no of any gains i make thanx

i started doing this routine yesterday and after i had done my chest i went on to do me shoulders and could barley lift a thing,i think thats due to the amount i benched so think ive created a new routine,i'm open for critcism

day 1-chest

day 2-rest

day 3-back + legs

day 4--rest

day 5-shoulders + bi

day6-rest

day 7-reapeat

If you think doing shoulders after chest was tough, your Legs after Back day is gonna kill you.
The idea of doing Chest/shoulders/tri's is that chest is suppose to pre-fatigue the shoulders and tri's so you don't need to lift much more for either of them.

If you really don't like that one, try this:
Monday: chest/Back
Wednesday: quads/hams
Friday: delts/bis/tris

By GoproThis allows you the opportunity to do a chest exercise and follow it with a back exercise or, to superset the two if you desire. Anytime you work an antagonistic bodypart it IMPROVES GREATLY the recovery of the other bodypart