Hey all. Just wondering if I could get a few opinions on something. I’ve been doing a 5x5 ruitine for about three weeks now, and I’m having some concerns about my chest day. I was hoping I might get some suggestions.
I do a four day split, first of all. On Monday, I work chest and bis, as per Joel's recommendation in a previous thread.
For chest, I'm doing flat barbell bench press, and incline dumbbell bench. However, in Joels original article, he had dips as a chest movement.
The problem is I do dips on Thursday, my triceps day, along with skull crushers. I do the dips as per Ian Kings description in "Top Ten Triceps Movements" etc. That is, elbows back, body perpendicular to the bars and floor.
My concern is that I'm not stimulating the sternal head of my pectoralis enough on chest day.
I was throwing around the idea of dropping the flat bench entirely and putting the dips (with a slight forward lean to prioritize chest involvement) on Monday. To replace them on triceps day, I would use a close grip bench press; that way I'm still getting a big compound pressing movement on both days.
If I do this, though, I fear that my flat barbell bench press numbers will not increase; and increasing my strength in that particular movement was one of the main reasons I decided to use a strength program. Do you think there will be a lot of carryover to my bench if I use dips and incline db?
I know I haven't provided my entire routine here, but this post is getting long enough as it is. Of course, I can post the entire thing if you feel it is needed to fully answer my query. I apprciate the help in advance.
Trev, If you bench the WestSide way, that is, to actually press the weight towards your feet (not the J movement that so many advocate) as it comes off your chest, the sternal head will def. be the prime mover. Actually, some EMG tests have shown the sternal pec recruitment to be equal to a decline press when this technique is utilized.
Also, regular ol' dips (with a forward lean) are both a lower chest, anterior delt, and tricep exercise. Doing dips the way you mentioned if fine, but it's not really a compound movement. If you are going to do this, I'd recommend switching the skull crushers with tricep pullover extensions.
Regardless, keep the flat bench. Take care and good luck!
Joel, thank you for the response. I do bench WS style, actually. I’ll keep the flat bench as you recommend. I will likely add a slight forward lean to the dips as well. It probably makes more sense to recruit as much pectoral fibers as possible on both days, as the three days of rest should be enough to fully recover. Hopefully I’ll see good strength gains. I appreciate the quick reply, thanks again.
Just as a quick note (and maybe you already know this): If you want to get the most chest involvement out of your dips, there’s more to it than just leaning forward a bit. Do lean forward, but also curve your torso “around” the axis of your shoulders (as though you were going to try to go into a handstand) with your head down, your shoulders high and your legs straight. Also make sure to have your elbows flared out more compared to the straight-back position that you use for triceps dips.
Hope that was clear. If not, I’ve posted other descriptions on a couple of other threads recently. A quick search ought to turn them up…
Char, actually the description was perfect. I may give those a try tomorrow (unweighted) to see how it feels and if I can get the form down. I appreciate the tip, thank you.
How about throwing in decline barbell press for flat bench? A slight (15-20-degree) decline has always done wonders for increasing my chest involvement over delts and tris.
Eric, thank you for that suggestion. I would have included a decline movement, but I had included a decline barbell press in my last few routines. I’m rotating it out for about 8-10 weeks.
ko, an incline barbell press would be great, esepcially paired with dips; your suggestions is a good one and actually something I tried. However, incline barbell hurts my shoulder terribly when I use a lot of weight; therefore it's not really suitable for 5x5. And, it isn't my form, but rather and old injury. I'm seeing an ART practicioner at some point in the next few months to correct that, though. I do appreciate the thought, though. Thanks again, everyone.