Why can't I get a chest???
- 04-09-2009, 05:00 PM
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???
- 04-09-2009, 06:43 PM
- 04-09-2009, 07:13 PM
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.
04-09-2009, 07:22 PM
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.
04-09-2009, 07:30 PM
04-09-2009, 07:32 PM
04-09-2009, 11:54 PM
04-10-2009, 04:41 AM
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.
04-10-2009, 04:54 AM
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.
04-10-2009, 04:59 AM
should have mentioned before...I find that dumbell bench and dips work my chest better conventional BP
04-10-2009, 06:53 AM
04-11-2009, 12:14 AM
I am finding that DB incline is hitting my chest extremely well. I can definitely feel it after those and leaning forward weighted dips.
04-12-2009, 01:31 AM
04-12-2009, 02:05 PM
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
04-14-2009, 03:23 PM
04-14-2009, 03:24 PM
04-14-2009, 03:27 PM
04-14-2009, 04:03 PM
04-14-2009, 04:10 PM
04-14-2009, 04:37 PM
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
04-14-2009, 05:00 PM
04-14-2009, 05:53 PM
04-14-2009, 08:06 PM
04-18-2009, 10:25 PM
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.
04-18-2009, 10:48 PM
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.
04-18-2009, 11:03 PM
04-19-2009, 12:00 AM
04-19-2009, 01:34 AM
im in the same boat as you,
my chest and shoulders wont grow, and flat bench kills my shoulder regaurdless of the exercise so i throw them in like once a month, i do DB incline, Barbell incline, and machine incline, every so often ill do high incline as well. seemd to work a little bit
04-19-2009, 01:48 AM
when i did 5x5 training my chest came out
more strength than size in other areas, but the chest had both size and strength gains
i also like doin heavy pec deck supersetted with the machine seated bench with 3/4 reps to keep the blood pumped in
(3/4 not full elbow extention but all the way back to use chest and not have tris take over)
how are your tris?
my friend has HUGE triceps, both genetics and he loves to hit his tris hard because his bis dont peak well so to gain size in the arms its all tris for him
his bench movements are strong, but has no size because he pushes with the shoulder and tris too much
having him do 3/4 reps like stated above after doin half his set with full ROM to try and tire his chest and not push with shoulder/tri
other help: make sure you squeeze especially on fly/pecdec/crossover movements
good luck man, it will come!
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04-19-2009, 02:57 AM
04-19-2009, 03:20 AM
04-19-2009, 12:49 PM
04-19-2009, 07:09 PM
04-21-2009, 09:11 AM
04-21-2009, 12:19 PM
If a lifter accidentally relies too much on his/her delts to lift the weight, particularly in chest training, then you won't get the desired results. That's not to say go all out and do complete shoulder workout b4 chest, no. Just do a few specific front delt exercises to pre-exhaust them. You don't have to entirely burn em out, but drain em so your chest and tri's are FORCED to do the work. You may see better results quick.
04-22-2009, 06:44 AM
04-22-2009, 09:35 AM
Form is #1. Talk to a powerlifter and get ure form perfect. 99 percent of the people in the gym have terrible bench form and roll their shoulders forward at *******.
You have too many press excercises in one lift. Cut it down to one Press and one fly variation. Your trying to do to much in one lift. Just focus on one variation and add some sets. What your doing may be overtraining also. Add more sets and play with the reps
04-22-2009, 09:38 AM
I would say not ever to do shoulders before bench BTW. Just get your form right and that should never be a problem.....ever. Your body should work as one on the press and not be overcompensating for exhausted muscles. That will probably just worsen your form and possibly lead to some sort of injury.
04-29-2009, 04:48 PM
04-29-2009, 06:08 PM
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