The so-called abdominal head lower chest of the chest muscle is often overlooked and rarely mentioned in literature. Research into plyometrics suggests that it could increase strength. So I would say times a week is plenty for working out your chest.
Thanks If you do swap exercises around try to do Tris after Shoulders and Bis after chest.
If you do then instead of pec dec do cable cross overs and for wide grip pullup just put the smith machine bar to the top and do it on there.
It depends on the height, weight, and body type of the trainee.
This workout really helped me with the idea of progression and it made it real easy for me to see the progress week on week.
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