One of the most important things I've learned over the years is, when you become advanced(in training) sometimes you've simply got to do maintenence on your best body parts (to just keep them from atrophying) and really concentrate on a weak body part. If you keep hitting everything equally your lagging bodyparts won't and can't catch up.
I'd say stop training your shoulders (not altogether, but do not do shoulder days) and concentrate on chest. Do chest first workout of the week and do chest exercises first in your workouts. Try hitting them twice per week, if in a month no improvement back off to once per week.
Some great things to try are decline dumbell presses, wide-grip bench presses, dips, incline bench presses (and always try and FEEL your chest contracting), also straight arm pull-overs...limited range. Also try 11/2's (that's one and a halves). Emphisizing the lower range of motion! Example: dips - go all the way down, come up half way, go back down, and now go all the way up = 1 rep.
Don't waste your time with too much cable crossovers, etc. Go for low reps, med # of reps and high # of reps. It WILL work.
Oh, and one more thing, the more you flare your elbows out, the more chest recrutment you will get. Keeping your elbows close to the body (as in bench pressing), the more you will hit the shoulders and tri's.
GOOD LUCK!!!
 |