Thread: Bench presses

Hey i do 3 sets of 10 bench followed straight by 3 sets of 10 incline bench. I do all these on a smith machine and do then one after the other so i am effectively doin 6 sets. i then half the wieght and do 2 sets of 15. so dats 8 sets. i do the first 6 with the same weight and move up a weight once i can complete the six sets. This seems do be one of my slowest areas of improvement. Any ideas of how i can improve this??

Free weights and a pyramid style would be much better.

Set#1-10 reps.........add wt.
Set#2-6-8 reps........add wt.
Set#3-3-5 reps........stay there for one more set,then reverse the process.

You are not overloading the pecs which means there is no need for them to grow.....also check your diwet...ie. macro intake along with calories.