It has become quite apparent that by not doing close grip bench presses, be it flat, incline or decline, has resulted in the mid section (longkang lol) of my chests being underdeveloped...

A rough layout of my chest day routine. I sometimes substitute dumbbells for the bench presses.

Flat barbell bench press
Incline barbell bench press
Decline smith bench press
Cable flyes
Flat / Incline Dumbbell flyes
Dips
Dumbbell pullover
Finished with few isolation exercises

Guess I have to include close grip bench presses from now onwards....

Edit: If I am wrong, please enlighten me bros. As I do know that close grip bench presses mainly target the triceps.

This post has been edited by kelvinftg: Nov 28 2010, 10:50 PM

Nah man... The avatar is very old, 3 years back at least, just can't be bothered to change it.

The routine is if I do incline on that chest day, I won't do decline, vice versa. Flat bench press is definitely included. If I do cable flyes, I won't do Dumbbell flyes.

So it'll end up being.

Incline bench press
Flat bench press
Cable flyes
Dips
Dumbbell pullover
Finished with isolation exercises

External substance? heh.. Nah man, I only take whey and casein.

Edit: For sets and reps, I have stuck to a 12-10-8 reps formula for the past 3 months. When this gets easy, I increase weights and do 8-8-8 until I can perform 12-10-8 with ease. Occasionally after the 3 sets, I go heavy and do sets of 3RM.

This post has been edited by kelvinftg: Nov 29 2010, 03:37 PM

How about trying compound movements involving biceps? Chin ups, seated rows.