Why can't I get a chest???

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  1. Why can't I get a chest???


    k guys help me out here....i being lifting for about 6 years now, 3 of the serouis and have seen growth in my biceps, triceps, shoulders, back, and legs ect.... But I been lifting with my buddies and they all have a pecs on them that stick out.... i just can't seem to get a chest on me... whats going on here???


  2. what exercises are you doing?
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  3. Don't compare unless your friends are also doing your exact same workout routine.

    Just do the tried & true chest building exercises. Or, just ask your friends what they did to get their chest the way it is.

  4. if we were to assume that everything were in order with your routine, we all have weaknesses. My calves are a strong point for me, which is typically unusual. My arms suck donkey ballls and lag even though I've tried many strategies.

    U'd be better served to search for strategies on lagging bodyparts. Come up with a plan, and start a thread to track your results. Based on your results, others could help you make adjustments along the way.

    If it was easy to be huge, balanced, and strong, we'd all be in magazine ads.

  5. need to know what your workouts are so we can help ya out man
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  6. Quote Originally Posted by suncloud View Post
    what exercises are you doing?
    Quote Originally Posted by MMAMONSTER19 View Post
    need to know what your workouts are so we can help ya out man
    agreed
    Serious Nutrition Solutions
  7. Talking


    Quote Originally Posted by GeekPoop View Post
    agreed
    Geek, you're EVERYWHERE on AM now! AAAAAHHHHHHHH!

  8. I found that for a long time I wasn't pushing with my chest when I bench pressed. I was pushing too much from my hands. Try pinching your shoulder blades together before you lift. The guy who help me figure it out took his finger and pushed down against my chest/shoulder so I would push with the right muscle.

  9. Bench for a lot of people doesnt hit the chest effectively; largely down to improper form.

    imo, there are better chest developers out there.

    That said, hitting it on multiple angles is key.

  10. should have mentioned before...I find that dumbell bench and dips work my chest better conventional BP

  11. Quote Originally Posted by firefighter2032 View Post
    should have mentioned before...I find that dumbell bench and dips work my chest better conventional BP
    Indeed, as this is the case for many people.

    However people are loathed to move away from this movement as this is one of the "ego lifts".

  12. I am finding that DB incline is hitting my chest extremely well. I can definitely feel it after those and leaning forward weighted dips.

  13. ^^ agree with above saw dramatic increase in pec size when i started my workouts with incline dbs

  14. I recently switch my chest routine from doing flat bench, incline bench, fly's, and cable crossovers. For several weeks I switched over to db everything and have noticed you can achieve a much better contraction of the pectorals then with a flat bench. IMO I have decided that db pressed incline an decline are much better for overall chest mass and barbell presses better for the outer portion of the pectorals.

    My recommendation would be experiment, you have to figure out which you exercise you feel better stimulates the pecs and go with that. Good luck with it man my chest had been lagging but upon experiments I have brought it up. Hit em hard man

  15. Quote Originally Posted by suncloud View Post
    what exercises are you doing?
    flat dumbell 3 x 10
    incline dumbell 3 x 10
    decline 3 x10

    flys 3x10
    pec deck 3 x 10


    Than the next week...

    I do the same but with barbell...

  16. Quote Originally Posted by majinbijiita View Post
    Don't compare unless your friends are also doing your exact same workout routine.

    Just do the tried & true chest building exercises. Or, just ask your friends what they did to get their chest the way it is.
    the thing is me and my buddies do life together... thats why im wondering whats going on....

  17. Quote Originally Posted by GeekPoop View Post
    agreed
    sorry guys took so long to get back to you... i was gone for a few days... but as i posted i do:

    flat dumbell 3 x10
    incline dumbell 3x10
    decline dumbell3x10

    flys 3 x 10
    pec deck 3 x 10
    med ball pushups 3 x F

    then the next week do the same with barbell

  18. Quote Originally Posted by lift or die View Post
    k guys help me out here....i being lifting for about 6 years now, 3 of the serouis and have seen growth in my biceps, triceps, shoulders, back, and legs ect.... But I been lifting with my buddies and they all have a pecs on them that stick out.... i just can't seem to get a chest on me... whats going on here???
    From the workouts I see below, you are not doing enough sets. I don't know what type of activity, if any, you are training for but I'll say this. I'm not a name dropper, but a guy that has helped me tremendously, and I work out with occassionally, and lives in my neighborhood recently finished 7th in the world for his weight class. (Natural body building). The amount of sets we do blow that out. I'll start with say flat bench db, 20 reps, very lt weight here, just to get blood where it needs to be, warm up. 15, 12, 10, 2(acclimation set, heavy here), 8, 8, 8, 8. The last four is the work set. The last two reps you should need help, especially on the last two sets. Then, something like decline d.b.'s, superset w/ incline fly's. The thing w/ declines is to make sure you are pushing weights towards your belly button. Really contract at the top, hold it for a second. If you have to drop weight to achieve this, do so. Same goes for flat db too. On barbell bench, make sure your scapula is together, shoulder blades pinched in, chest out. Biggest most repetitive mistake I see in the gym are guys benching and pushing the weight back, towards them, waning pressure away from subject muscles and into delts. It feels like you're going straight up, but you're not. The sensation needs to be toward the belly button. Watch for this, you'll see. Let us know how this works. I tried 10 sets of 10 reps the other saturday(German Volume Training). That was grueling. I only used 135 lbs too(my one rep max is 325 clean). Even that light of weight gets very heavy, and quick. Try that too.

  19. I say go for 4-6 reps, your chest will grow from that for sure, and add in some dumbell flys!

  20. What part of you chest is weak. Mine was lagging and i did 9 weeks of only inline db presses and flyes then 8 more weeks adding in flat db presses. Switching to DB's really made a difference as well as focusing on upper chest which was lagging

  21. Stop lifting for a damn pump, and lift some heavier weight.

    http://www.bodyrecomposition.com/mus...al-growth.html

  22. Quote Originally Posted by Andy G View Post
    From the workouts I see below, you are not doing enough sets. I don't know what type of activity, if any, you are training for but I'll say this. I'm not a name dropper, but a guy that has helped me tremendously, and I work out with occassionally, and lives in my neighborhood recently finished 7th in the world for his weight class. (Natural body building). The amount of sets we do blow that out. I'll start with say flat bench db, 20 reps, very lt weight here, just to get blood where it needs to be, warm up. 15, 12, 10, 2(acclimation set, heavy here), 8, 8, 8, 8. The last four is the work set. The last two reps you should need help, especially on the last two sets. Then, something like decline d.b.'s, superset w/ incline fly's. The thing w/ declines is to make sure you are pushing weights towards your belly button. Really contract at the top, hold it for a second. If you have to drop weight to achieve this, do so. Same goes for flat db too. On barbell bench, make sure your scapula is together, shoulder blades pinched in, chest out. Biggest most repetitive mistake I see in the gym are guys benching and pushing the weight back, towards them, waning pressure away from subject muscles and into delts. It feels like you're going straight up, but you're not. The sensation needs to be toward the belly button. Watch for this, you'll see. Let us know how this works. I tried 10 sets of 10 reps the other saturday(German Volume Training). That was grueling. I only used 135 lbs too(my one rep max is 325 clean). Even that light of weight gets very heavy, and quick. Try that too.
    I have just started focusing on having my shoulder blades pinched together in the last few weeks, 1 w/o a week, and am already noticing the weight focused on my pecs better than before. Chest up, shoulder blades together and really think about the chest doing the work.

  23. k thanks alot.....

  24. be careful your shoulders are below the line of your chest at all times. pinch them together, tighten your abs and keep your wrists straight. This will stop you pushing with your shoulders triceps and other supporters. Number one problem with people who seem to have lagging chests is they overuse shoulder/tri's. Dont be afraid to cut back weight if it means gettin the form right.

  25. here is my advice. Are you a delt presser? Do you see growth in your dets but not chest? If so, try this... Next pressing monement get back on you shoulder blades, prop your shoulders back, bend and expose the bottome of your ribcage, press wide. See if that betters it! bet so.
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