Bench Press Grip/Chest Training Q

[nmuriqi]

Two questions:

1.Where should one place his hands to get the most effective chest training. Should my hands be about shoulder width on the bar when extended?

2.I'm training chest every 5 days as follows:
5 sets of bench press (6-8 reps each heavy)
Every other week i'll make my final set only 2 reps heavy.
4 sets of incline dumbell (6-8 reps each heavy)
3 sets of incline flies (about 8 or 9 reps each)
2 sets of unweighted dips to failure (usually 12-15 reps each)

I train to failure on all my sets, my question is am I overtraining?
Should I cut down on my sets because i'm training at relatively high intesity.
My goals are for my bench to go up. And more mass in the chest.

 

[Duncans Donuts]

If you have a wide grip, you aren't improving the stretch of the pecs. Maybe try some dumbell presses, which will allow for a better pectoral contraction. I do a lot of close grip bench presses, but they are considered a tricep exercise, because they will fatigue before your chest does.

In my opinion, especially if you are going to failure, you are doing o much volume. 14 total sets just for you chest? 6-9 would probably be a more effective range if you are trying to train to failure on each set.

 

[MTN WARRIOR]

Agree with DD, and might think about switching one of the incline movements to decline, like the DB inclines to DB declines. Especially if you are doing a lot of shoulder sets, you will cranking the doo-doo out of your shoulder.

 

[CowPimp]

I only do 8 sets for my chest, and it seems to be plenty. I think 6-9 is a good range to toy with as specified by Duncans Donuts. I also agree that you may want to use dumbells and decline movements. Flys are also nice, but I try to stick to pressing movements for the most part.