Bench Press

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I've changed the way i Bench, the gym i goto is rather naff and there arent really many free weights, only dumbells so i have to use a machine to bench. You sit on it and push forward, you use your feet and push on a bar to lift the weight up.

Anyhow im doing

Max Lift 70kgs (160Ibs ish)

20 reps at 10kgs
20 reps at 20kgs
10 reps at 50kgs
8 reps at 55kgs
6-8 reps at 60kgs
3-4 reps at 65kgs

I finished the gym 20-30 mins ago, currently and whilst doing i dont really feel anything in my chest, does your chest not fatique like your arms because ive done no work on them specifically today, just bench and butterfly focusing specifically on the chest, im just thinking prehaps my technique may be off.

comments would be apreciated! :p

Seems a bit dodgy that they don't have weights. If I were you I'd do dumbbell press over the machine press, then do the machine press after if you're still wanting to use it.Sounds like you need to shock your body, try doing 5x5. That's five sets of five reps. Make the first set a warm up rep, maybe 50% of your natural maximum weight. Then max out on the the second set, go as heavy as you can whilst still aiming for 5 reps. The next three sets don't matter too much, go as heavy as you can still aiming for 5 reps, but because you've put all your effort into the first second set you may have to drop the weight a bit. This doesn't matter, the first set (not including warm up reps) is the most important! Many people think it's the last that matters, but all they do is tire themselves out, and then they put it all into the last set they're already fatigued from the previous sets and can't stress the muscles enough.

Well the 2x 20 reps are warm up reps I do 6 mins on the rower prior to chest excersising, will that sufice? I'll drop the 2x 20s for more sets at the higher end of the scale.

i tend to find i get an ache in my chest muscles the next day rather than straight after the workout however i work to failure on weights i find challenging

Ive cut the warmouts out with emphasis at the higher end of the spectrum.I'm doing...1x12reps of 50kgs2x10reps of 55kgs2x8reps of 60kgs2x6reps of 65kgs1x4reps of 70kgsBy the end my form is ok but in time it should improve no dout.Strangly enough though after i got to about the 3rd or 4th rep in each set i was getting pins and needles on the back of my forarm, mmm