greetings to all. I've been hitting the bench press and fly (not sure how they call it)...my chest doesnt seem to experience any distinct changes. approx 3-4 months now. at least twice a a week for 2 hours. this is my regular routine:
1)threadmill - 10-15mins as warm-up
2)bench-press 3 reps (15-20 times each)
3)fly thingy 3 reps (15-20 times each )

basically i'll just continue the 2nd and 3rd for the rest of the session. some bar bells too.

thanks in advance guys!

3 sets with 15-20 reps u mean?

The weight is not heavy enough, go for weight that allows u to do 8-12 reps for 4-5 sets for each workout, include more type of workout, 2 is not enough

heres some of the workout u can choose

bench press
incline
decline
chest fly
cable crossover
pull over
chest press
etc

This post has been edited by chicaman: Jan 7 2011, 06:44 PM

thx for the correction

how heavy is considered enough? i find 20 kg (bench press) is kinda torturing and both arms are in different strength. do i need to push it to 20kg? so far ive been doing the 10kg. correct me if im wrong, does a less weight with extra sets will create simillar result? dont mind if i need to push it extra mile though. another thing is, will it be able to build my arm as well? er....bicep and tricep?

U r takin way too long to complete the sets/reps tat u set.

My chest routine
Chest dips 4 sets/10 reps
Flat bench press 4sets/10 reps
Dumbbell pullover 3sets/10reps
Flyes 3sets/10reps

Ur las few reps should b close to failure...

Workout Program.

thx guys. appreciate all your feedbacks. cheers!