My workout/Question on bench????

My workout is a 6 day split. I hit every muscle group twice a week.

Mondays: Chest/Tricep
Dumbbell Press (4 sets of 8 reps)
Dumbbell Chest Press (4 sets of 8-12 reps)
Dumbbell Flies (4 sets of 8 reps)
Skullcrushers (4 sets of 8-12 reps) Also, right when I finish the skull crusher set I do 3-5 reps of a close grip press for the extra hit
Tripcep Pulldowns/Tricep pullovers(Overhead) (4 sets of 8 OR max amount possible) Its super setted and I use as much weight as I can for the mass build
Incline Dumbbell press (4 sets of 8 reps)
Incline Dumbbell flies (5 sets of 8 reps)
One arm tricep pull downs (3 sets of 8)
Push ups (4 sets of 8)
Dips to closegrip benchpress with no weight added just the bar (Dips until I cant do anymore and 20 reps of the close grip bench)

Tuesdays: Back/Bicep
Dumbbell Rows (4 sets of 8reps)
Single Arm dumbbell row (3 sets of 12)
Seated Cable rows ( 4 sets of 8)
Straight bar Bicep curls (4 sets of 8)
Concentration curls (4 sets of 8)
Pull-ups (Until max amount)

Wednesday: Traps/Shoulders/Legs
Shoulder Press (4 sets of 8)
Front Dumbbell Raises (4 sets of 8)
Squats (4 sets of 8 reps-70-80%)
Calf Lifts (4 sets of 20)
Shrugs (4 sets of 8)
Lying down flies (4 setes of 8)

I repeat this twice a week, so Monday and Thursday are Chest/Tricep, Tuesday and Friday are Back/Bicep, Wednesday and Saturday are Shoulders/traps/legs, Sunday is rest day

Question on bench? My max is around 170. Its been like this for a while now and I'm wondering how I can break out of the plateau I'm in?

THIS WORKOUT IS NEW AND I JUST STARTED IT

 

My workout/Question on bench????

Seems like a lot to do for the workouts but if it works for you keep it up man! The best way I find to break plateau's is to try new stuff, and lift heavy. When I was going for a bench max of 275 I couldn't seem to get past 255. It took a while but I tried new tempo's, heavier weights with lower reps and even higher reps of lower weight. Just switched it up and it came eventually. If you're really shooting just for a bench press PR, I would give the 5/3/1 rep workouts a try. Heavy ass weight, 5 reps, 3 reps, 1 rep, deload, break that ****!

 

My workout/Question on bench????

Here, fix'd your chest/tri. Why did you have like 7 exercises for chest? That's fuking retarded.

 

My workout/Question on bench????

When you hit an Incline Press its working your upper chest, also with the incline flies I twist my wrist hitting the inside of my pecs as well. You do lower weight, but tone up your chest

 

My workout/Question on bench????

Lmao gtfo with **** like that. If you want a toned chest lose body fat.

 

My workout/Question on bench????

You're both right, you wanna be tone you're gonna need to lose body fat, but if you want to isolate more of the inner pecs to build up muscle twisting your thumbs down/out is going to hit more of the inner pectorals.

 

My workout/Question on bench????

Lol, thats pretty obvious haha. Just saying that the twisting of your thumbs and the incline will help a lot with it.

 

My workout/Question on bench????

Inner pecs? Aware me please. Upper part of pecs connect to the clavicle, middle and lower part to the sternum. If you want to emphasize the upper part, you only need a slight incline in your bench (15-20 degrees) and then you will get ~10% more (if not lower) more upper pec work, that's it.

 

My workout/Question on bench????

The inside of your pecs, towards the middle of your chest.

 

My workout/Question on bench????

He wasn't trying to say incline press is going to make your inner pecs grow. He was saying incline flies with a twist of the wrist can really isolate the inner pectorals.