chest

[Big Steve]

im trying to get my body in proportion but unfortunately my chest still is lagging behind. its been this way for a long time.... been toying with the idea of possibly training it 2x per week.

has anyone had this sort of problem... any ideas?

 

[bigrobbie]

im trying to get my body in proportion but unfortunately my chest still is lagging behind. its been this way for a long time.... been toying with the idea of possibly training it 2x per week.

has anyone had this sort of problem... any ideas?

My chest has always been one of the more responsive body parts. Are you diverse enough in

your routine? 2X per week would be fine...consider one day a week isolating cest...no compound

exercises (flys, pec-deck, etc...) You should have a good mix of incline, decline flat, so-on....

 

[Reinheart]

You should emphasize to your upper pecs. Upper pecs make most of the chest and they are the hardest to grow usually. I had the same problem you have and i have tried pretty much any possible chest routine you can imagine.

Nothing seemed to be working as much as i wanted so i started lifting in this manner:

I found that pre-exhausting my chest gives me a lot more growth and very good pumps and i can feel more of the weight on my chest rather than my triceps and my shoulders.

When i lower the weight i take around 3-4 seconds and when i lift the weight 1-2 seconds. This way i make sure i hit both types of muscle fibers and resting 1min, 1,30 tops keeps the intensity high and the workouts short.

I prefer dumbells over barbells because of the greater range of motion and i lift in the 8-15 rep range. No cheating.

I do:

Cable cross-over superseted with Incline dumbell presses: 6 sets x -8-15reps
Dumbell flies superseted with flat barbell bench presses: 4 sets x 8-15reps
Dips: 4x8-15reps

for a total of 24 sets.

 

[Big Steve]

thats a great help. i have a good routine at the moment and am hitting all areas of the muscle. its just frustrating me lol. ill try a few more things. thanks for the advice guys

 

[Big Steve]

My chest has always been one of the more responsive body parts. Are you diverse enough in

your routine? 2X per week would be fine...consider one day a week isolating cest...no compound

exercises (flys, pec-deck, etc...) You should have a good mix of incline, decline flat, so-on....

you are lucky, my arms are my most responsive body area. they grow really easily. i wish it was the other way around.... oh well u cant have everything

 

[Reinheart]

My back, my biceps, my calves and my legs are my most responsive bodyparts regarding both strength and size!

 

[toothache]

You should emphasize to your upper pecs. Upper pecs make most of the chest and they are the hardest to grow usually. I had the same problem you have and i have tried pretty much any possible chest routine you can imagine.

Good advice. Do incline presses and really work those upper pecs.

 

[Goliath]

best way to hit chest is to do more flyes. cables and dumbells are great no peck machines. If you use dumbells make sure you never go up high enough to the point where you lose tensionon the pecs. Just sorta pulse it in a small range of motion or even hold it there like static contraction. doing this removes tricep assistance and reduces front delt activation too. You can also do wide bench press but make sure you don't bring the bar down to your chest, you don't have to. If you go wide and your arms are foriming an L(90 deg angle) at the bottom of the movement then that is perfect. Use a weight that you can get 8 reps with and do 5 sets of 5 reps with like 3- mins rest between sets. THis help you move more weight over the length of the workout and thus means more total pounds lifted which equates to more mass and strength.

 

[toothache]

My back, my biceps, my calves and my legs are my most responsive bodyparts regarding both strength and size!

Your calves??? you bastard!!!!

 

[TrainHard]

lol...Some of you guys crack me up, Anyways for chest, the only way I found to get decent size and strength was going very slow, we are talking 2 seconds down, and 2 seconds up, very controlled even speed motion for 8 reps. This will work no matter what your routine is.

Also my idiot friend created a new incline dumbell routine for chest.

All reps are for 15, done slow, with a minute rest between sets.
Try it and let me know what you think.

Dumbells we used = 65, 75, 85, 95, 105

 

[big_tom]

I like to warm up light and then hit the 100s on incline for dumbells and drop weight each set.

Some guys like to up the weight per set but for me, my strength diminishes during set so I use the descending method!

 

[simonpeterch]

You should emphasize to your upper pecs. Upper pecs make most of the chest and they are the hardest to grow usually. I had the same problem you have and i have tried pretty much any possible chest routine you can imagine.

Nothing seemed to be working as much as i wanted so i started lifting in this manner:

I found that pre-exhausting my chest gives me a lot more growth and very good pumps and i can feel more of the weight on my chest rather than my triceps and my shoulders.

When i lower the weight i take around 3-4 seconds and when i lift the weight 1-2 seconds. This way i make sure i hit both types of muscle fibers and resting 1min, 1,30 tops keeps the intensity high and the workouts short.

I prefer dumbells over barbells because of the greater range of motion and i lift in the 8-15 rep range. No cheating.

I do:

Cable cross-over superseted with Incline dumbell presses: 6 sets x -8-15reps
Dumbell flies superseted with flat barbell bench presses: 4 sets x 8-15reps
Dips: 4x8-15reps

for a total of 24 sets.

Nice hear this and it truly amazing to see. It shows the passion you got to obtain and secure a nicely turned body.. Would you mind if I ask you a question which one makes you comfortable fly or back peck..

Regards,
Simon.


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