I've been using the pec dec .well It Supposed to work your chest but I've been doing the pec dec for 5 months and My Chest is still the same I'm doing at 145 pounds which is weak for some of you guy's but IT hasn't done nothing to my chest is there another way to work your chest?
lift hard, lift heavy, no excuses.
if you are lifting at a gym, get yourself on the flat bench , throw
a pair of 25's on the bar and go to town.
as i've learned , you need to incorporate some sort of pressing movement in your chest routine to build size.
build up the weight gradually, shoot for a rep range from 6-10 reps.
remember good form is crucial, dont worry about the guy next to you who is putting up god knows what with sloppy form. u will benefit more from less weight and good form than more weight and sloppy form.
Bench press - db or bb x incline, decline or flat
As always, focus on progression.
And I'd suggest changing routines if you've been doing the same thing for 5 months. You should have changed it a long time ago.. and if you aren't going up in weight (or reps) over a period of a few weeks, then something is wrong. If everything else is going up, then look at the routine (are you working tris the day before chest.. cause that'll kill them. Are you overtraining chest).. If everything is staying the same (or most things) then look at diet, rest, and routine again.. see what's going wrong instead of hoping it'll fix itself.
Post your chest routine.
I use the peck deck often, but never at the same time in my workout. Sometimes first, sometimes last..... Also when doing it squeeze your pecks together and hold for 2 seconds.
If at first you don't succeed, take 5 lbs. off and try again.
well I leave it for last of my work out i do 10 reps and 2 sets of it all that get's strogner is the sides of the chest but that's it nothing else