Can I Builder A Gladiator Chest Without Barbell Bench Press?

[p-lethal]

my chest development is by far my weakest link. I've had surgery on both shoulders / elbows over the past 4 years so when bench pressing something just doesn't feel "right" anymore and not to mention my stabilizers are so jacked up i shake a lot. so I've been focusing on heavy dumbbell work and smith machine presses but my chest growth is still no where near it needs to be as compared to my shoulders and arms.

thoughts and/or advice?

 

[johnnyBALLZ]

my chest development is by far my weakest link. I've had surgery on both shoulders / elbows over the past 4 years so when bench pressing something just doesn't feel "right" anymore and not to mention my stabilizers are so jacked up i shake a lot. so I've been focusing on heavy dumbbell work and smith machine presses but my chest growth is still no where near it needs to be as compared to my shoulders and arms.

thoughts and/or advice?

I've gone months at a time without doing barbell bench.. It's a great strength exercise but it's not required to build a big chest!! What does your current chest workout look like?

 

[p-lethal]

right now it goes a something like this:

smith machine incline press - 4 x 8-12 reps (last set to failure)
incline db flys - 3 x 10-15
db press - 4 x 10-12
cable flys (varying positions) - 3 x 15-25
3 sets of pushups to failure

i trying to give chest every 5-6 days

 

[Oregongearhead]

Anyone ever watch the lifter "Scooby" on Youtube ? Scooby claims he gets more chest development out of DB Flyes then bench presses or dips . He does incline/decine and regular flyes using different hand positions....~Ogh

 

[Casca]

May I ask what else r u doing on chest day? Sometimes individuals are not able to recruit the chest correctly, using primarily their triceps and shoulders to bare much of the focus during ur exercises. Grip tho is very important. Varying grip can recruit the chest muscles differently.

Is it safe to say u rarely get a full on chest pump?


THE GREEN MACHINE

CASCA

 

[p-lethal]

i usually throw in calves or triceps after chest.

and yes that is safe to say my chest pumps come rarely.

 

[weighted chinup]

I dropped flat barbell bench from my routine a few months ago and honestly my chest development has never been better. For bodybuilding purposes strictly, there are better choices you can make in exercise selection than flat barbell bench imo.

Weighted Dips and Incline Barbell Bench is what I do for chest.

Weighted Dips are pretty much interchangeable with flat bench, and Incline Barbell Bench does an excellent job of growing out your pecs.

My suggestion for any incline work you do, whether on smith machine or dumbbell, is to reduce the incline to around 15 degrees. The standard 45 degree incline is very front delt heavy, reducing the incline will reduce the amount of shoulder activation during the lift and do a better job of hitting your pec.

 

[TANGO.ECHO.KILO]

pushups.
Drop and do pushups to failure when your feet hit the floor in the am. While your eggs are cooking, every time a commercial comes on, every time you look at the clock, every time your team scores a touchdown. Waiting for a shirt to dry? Sounds like a good time for some pushups...Before you lay your head down at night, drop and hit the deck.

pushups.

 

[p-lethal]

I dropped flat barbell bench from my routine a few months ago and honestly my chest development has never been better. For bodybuilding purposes strictly, there are better choices you can make in exercise selection than flat barbell bench imo.

Weighted Dips and Incline Barbell Bench is what I do for chest.

Weighted Dips are pretty much interchangeable with flat bench, and Incline Barbell Bench does an excellent job of growing out your pecs.

My suggestion for any incline work you do, whether on smith machine or dumbbell, is to reduce the incline to around 15 degrees. The standard 45 degree incline is very front delt heavy, reducing the incline will reduce the amount of shoulder activation during the lift and do a better job of hitting your pec.

good suggestion, i'll try that angle tonight when i train. i'll try throwing dips in the mix again, but that is another exercise that aggravates my shoulders.

pushups.
Drop and do pushups to failure when your feet hit the floor in the am. While your eggs are cooking, every time a commercial comes on, every time you look at the clock, every time your team scores a touchdown. Waiting for a shirt to dry? Sounds like a good time for some pushups...Before you lay your head down at night, drop and hit the deck.

pushups.

i like it. i'll start to crank up the quantity on these!

thanks fellas

 

[weighted chinup]

good suggestion, i'll try that angle tonight when i train. i'll try throwing dips in the mix again, but that is another exercise that aggravates my shoulders.

Sounds good. Let me know how reduced incline feels. I also keep my index finger 1 or 2 inches outside of the power ring on incline barbell work, giving a slightly wider grip. Combined with the reduced incline, this makes it an even better lift imo.

If you can get dips to agree with you then I would recommend you replace whatever role flat bench played in your training with weighted dips. Unfortunately a lot of guys seem to get lots of irritation / pain when they do dips. You can reduce depth a little bit if it helps with managing pain / irritation.

 

[Casca]

I would emphasize all of ur barbell movements with an elbows out approach to the neck! Careful of ur shoulders tho, light to start in the smith If u like. Squeezing the bar inward in an attempt to touch hands. Forget the wide grip crap, lets get this chest firing!!!!

I would take a grip that is just inside each shoulder, not directly over each.

Ur flyes should be with a pronated grip. Chest muscle is much stronger with it than with a nuetral grip.

How is ur overall chest developement? Weak upper, good lower or vice versa?

Ps. No direspect to wide grip^^^ i typed this and realized I didn't save. Then I saw ur reference to wide grip. Need to actuate the muscles. Drawing across body not away imho.

THE GREEN MACHINE

CASCA

 

[Oregongearhead]

pushups.
Drop and do pushups to failure when your feet hit the floor in the am. While your eggs are cooking, every time a commercial comes on, every time you look at the clock, every time your team scores a touchdown. Waiting for a shirt to dry? Sounds like a good time for some pushups...Before you lay your head down at night, drop and hit the deck.

pushups.

Tango's using a military approach to the problem , lol.
Push-ups and Dips (my favorite) will build a developed chest . Hit the chest from different angles for full development . You also have to maintain low bodyfat for the full effect and separation/striations. I have a thin 1/2" layer of fat over the pecs the last 10 yrs that wont go away unless I stay below 9/10% BF. ~Ogh

 

[heady muscle]

I prefer dumbbell bench over barbell any day! I get the full motion out of it; stretch to contraction.
I've blown a shoulder out and it is much easier than barbell for whatever reason.

 

[p-lethal]

I would emphasize all of ur barbell movements with an elbows out approach to the neck! Careful of ur shoulders tho, light to start in the smith If u like. Squeezing the bar inward in an attempt to touch hands. Forget the wide grip crap, lets get this chest firing!!!!

I would take a grip that is just inside each shoulder, not directly over each.

Ur flyes should be with a pronated grip. Chest muscle is much stronger with it than with a nuetral grip.

How is ur overall chest developement? Weak upper, good lower or vice versa?

Ps. No direspect to wide grip^^^ i typed this and realized I didn't save. Then I saw ur reference to wide grip. Need to actuate the muscles. Drawing across body not away imho.

THE GREEN MACHINE

CASCA

gotcha lots of great info here thx brother! i wouldn't say any one part is better than the other just needs overall quality mass. here is a pic. i know its blurry but the only one i have on hand.

 

[Oregongearhead]

Great build , cant remember the last time I saw my ab veins ,lol. You just need a clean bulk . You ought to be modeling underwear brother ! ~Ogh

 

[p-lethal]

Sounds good. Let me know how reduced incline feels. I also keep my index finger 1 or 2 inches outside of the power ring on incline barbell work, giving a slightly wider grip. Combined with the reduced incline, this makes it an even better lift imo.

If you can get dips to agree with you then I would recommend you replace whatever role flat bench played in your training with weighted dips. Unfortunately a lot of guys seem to get lots of irritation / pain when they do dips. You can reduce depth a little bit if it helps with managing pain / irritation.

yeah i should be able to do this with a little less ROM.

Tango's using a military approach to the problem , lol.
Push-ups and Dips (my favorite) will build a developed chest . Hit the chest from different angles for full development . You also have to maintain low bodyfat for the full effect and separation/striations. I have a thin 1/2" layer of fat over the pecs the last 10 yrs that wont go away unless I stay below 9/10% BF. ~Ogh

yeah i tend to store fat in my chest as well. sucks who wants to be 9-10% BF all year round

I prefer dumbbell bench over barbell any day! I get the full motion out of it; stretch to contraction.
I've blown a shoulder out and it is much easier than barbell for whatever reason.

yep blow shoulder(s) suck!

 

[p-lethal]

Great build , cant remember the last time I saw my ab veins ,lol. You just need a clean bulk . You ought to be modeling underwear brother ! ~Ogh

ah shit! starting clean bulk....NOW

 

[Casca]

Strong shoulders and solid arms can sometimes lend itself to a subpar chest in the eyes of the individual.

Tango has a point, it is as I stated with the info I gave u.

In the corps everytime we dropped into the pushup postion I took it upon my self to smoke my triceps and inner chest.

Down in pushup postion open legs wider than shoulder width, place hands in the diamond position but 1-2 inches apart. With the elbows out approach I previously explained while squeezing ur hands towards eachother, perform ur reps.

Don't neglect pullovers--great movement.

Byytheway bro, ur killin it!


THE GREEN MACHINE

CASCA

 

[p-lethal]

Strong shoulders and solid arms can sometimes lend itself to a subpar chest in the eyes of the individual.

Tango has a point, it is as I stated with the info I gave u.

In the corps everytime we dropped into the pushup postion I took it upon my self to smoke my triceps and inner chest.

Down in pushup postion open legs wider than shoulder width, place hands in the diamond position but 1-2 inches apart. With the elbows out approach I previously explained while squeezing ur hands towards eachother, perform ur reps.

Don't neglect pullovers--great movement.

Byytheway bro, ur killin it!


THE GREEN MACHINE

CASCA

thanks bro more great tips! i'm loving this site more and more each day. wealth of knowledge and i'll be sure help out wherever i can!

 

[TANGO.ECHO.KILO]

Tango's using a military approach to the problem , lol.
Push-ups and Dips (my favorite) will build a developed chest . Hit the chest from different angles for full development . You also have to maintain low bodyfat for the full effect and separation/striations. I have a thin 1/2" layer of fat over the pecs the last 10 yrs that wont go away unless I stay below 9/10% BF. ~Ogh

Works well in addition to a strength training program/resistance training. You won't necessarily get HUGE on bodyweight exercises, but imo these basic exercises build a solid base and also are very low stress for individuals with pre-existing injuries or in rehabilitation. I started like this before I ever picked up a weight in middle school, and have continued into my adult life. Now I try to bust out at least 5/6 sets of 40-45 reps everyday even on chest day, like anything you just gotta start and stick with it. Over time you will see results. I do the same thing will pull ups, set you a bar up and every time you walk past it do a set to failure, leave a pad there and write it down. You'd be amazed how quick they add up, and if I do 10 sets of 15 reps over the course of the day I still have plenty of gas that night for pull-downs, rows, DL, etc.
Stagger your hands, close grip, wide grip, diamond, top fist for wrist strength, another good one is "mantis-grip" which is essentially on the back of your hands fingers pointed inwards...works my forearms pretty good too. Throw your feet on the wall and do some handstand pushups in between your sets of Military press, my new favorite.

It's not for everyone, but it's ingrained in me...