Chest help

S

seyz

0
I have been trying to tone up my chest. I am in the process of cutting down for summer, and have been trying to hit my chest for sometime.

This is my chest routine:
Bench(95, 100, 105, 105 or 100, 100 or 95) 10, 8, 8-6, 8-6, 8-10
Dips(15, 15, 15, 15)

Take into consideration, I am only 145 pounds and have just recently got back into benching.

How can I get better results with my chest? Should I incorporate a new exercise, add more weight, add more reps? I really just want to tone it up and define it well. Any help here?
 
My suggestion is to incorporate other exercises besides bench and change up how you do each exercise. Push-ups are great and can be done anywhere. Flyes are also great for targeting the chest. Change the angle that you do the press by using incline and decline benches. Use dumbells at different levels. Change grip widths. Also, do high reps with lower weight one day and then low reps with higher weight another as well.
Changing things up like this will require your muscles to adapt at different levels and promote more growth as well as require more calories to work and repair which in turn will help tone up your whole body and not just your chest.
 
Bench press or other presses isnt always the answer to getting a built chest. Other movements need to be incorporated such as flys and pullovers. Work on power for a while, this sometimes helps as well.

How long did you train this way before you got back into benching? Maybe you should try something completely new.
 
Well I didn't bench for a long time, only did cardio. Then in October I got back into weights, and probably since about mid-December I've been working my way back into benching.
 
how many and how often would you recommend doing push ups.

I currently do 4x25 at different times during my weight routine.

Should I do more? I only do them every other day.
 
are you doing a full workout or only benching? If only benching probs won't see much growth because no hormones released. Work big muscles to release these e.g. quads, hams, back, chest. Benching is good but other suplementary exercises above are good too.
Remember, for growth you need a calorie surplus of 300-500 and about 1g of protein/ pound of body weight.
Good luck.
 
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