Developing my chest

  1. New Member
    BigRed86's Avatar
    Stats
    6'0"  218 lbs.
    Join Date
    Feb 2010
    Posts
    46
    Rep Power
    82
    Level
    6
    Lv. Percent
    54.23%

    Developing my chest


    I am decently strong in the chest area. Can rep up 3 sets of 10 on 100 lb dumbells on a good day. But it seems like more or less the bottom part of my peck is growing out faster than the top part.

    Chest day i do

    Flat barbell
    incline barbell
    decline barbell

    butterflies on cables
    and butterflies on a bench with dumbells
    a flat bench dumbell press you twist it at the bottem i can't remember the name of it.

    and i think that is it. i do 3X10 on all.
    Any advice?

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,745
    Rep Power
    1317333
    Level
    94
    Lv. Percent
    29.96%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Switch to incline DB or BB press as your first lift and do incline flys at ~45 degrees.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  3. New Member
    BigRed86's Avatar
    Stats
    6'0"  218 lbs.
    Join Date
    Feb 2010
    Posts
    46
    Rep Power
    82
    Level
    6
    Lv. Percent
    54.23%

    gotcha. this helps out quite a bit?
    •   
       

  4. Advanced Member
    Ricky5145's Avatar
    Stats
    5'10"  245 lbs.
    Join Date
    Jan 2010
    Age
    26
    Posts
    733
    Rep Power
    0
    Level
    21
    Lv. Percent
    22.28%

    if your upper is lagging always hit it first when your fresh as already stated. i had the same problem when i started out and then tried to fix it. i didnt notice any real difference until i started doing my incline work at a 30 degree angle instead of the common 45. at 45 degrees it still puts alot of the work on the front delts. taking it back to 30 puts alot more onto your upper chest and less stress on the front delt. ive noticed alot of pros using30 degrees aswell in footage i find floating around the internet. its actually alot harder at 30 degrees because of taking emphasis off of the shoulders. this can be debated all day but i had the same problem you did and this is what fixed if for me, hope it helped.
  5. Advanced Member
    Type O Hero's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Jan 2010
    Posts
    964
    Rep Power
    90914
    Level
    27
    Lv. Percent
    14.22%

    Check into neck presses. Those, incline DB presses and DB pullovers are pretty good for me. I mostly do pullovers for serratus though.
  6. New Member
    b0z's Avatar
    Stats
    5'10"  195 lbs.
    Join Date
    Mar 2010
    Age
    27
    Posts
    88
    Rep Power
    102
    Level
    8
    Lv. Percent
    53.96%

    I would look into Incline DB press. Just make sure your form is down before going really heavy. I prefer this over Incline BB due to a previous shoulder injury.
  7. Advanced Member
    wearedbleedblue's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jun 2005
    Posts
    754
    Rep Power
    503
    Level
    21
    Lv. Percent
    60.72%

    Stop doing decline work for chest. Most of the time its over developed already.
  8. New Member
    BigRed86's Avatar
    Stats
    6'0"  218 lbs.
    Join Date
    Feb 2010
    Posts
    46
    Rep Power
    82
    Level
    6
    Lv. Percent
    54.23%

    stop doing decline completely?

    Well yesterday was chest day and i started out on incline BB, then decline BB then flat bench BB can feel it alot more now in my upper chest Will do the same next week when i alternate to DB's for chest.
  9. Advanced Member
    Ricky5145's Avatar
    Stats
    5'10"  245 lbs.
    Join Date
    Jan 2010
    Age
    26
    Posts
    733
    Rep Power
    0
    Level
    21
    Lv. Percent
    22.28%

    yeah id toss the decline. most people do it wrong anyway. if your lower chest is lacking(which believe it or not, some people do have under developed loer pecs) then do dips or decline flys but opt out for the press. your wasting energy that could be used elsewhere and do more good.
  10. New Member
    BigRed86's Avatar
    Stats
    6'0"  218 lbs.
    Join Date
    Feb 2010
    Posts
    46
    Rep Power
    82
    Level
    6
    Lv. Percent
    54.23%

    gotcha. Decline flys. will give it a shot and see what happens.
  11. Advanced Member
    Type O Hero's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Jan 2010
    Posts
    964
    Rep Power
    90914
    Level
    27
    Lv. Percent
    14.22%

    When I do decline presses I don't really feel it in my chest as much as I would with say, any other chest exercise. lol

    I suppose it's my build. I'm sure decline presses work well for some people, but for me, they're essentially useless.

    For the most part, as far as "feel" goes, I get a certain feel doing neck presses, a certain feel with doing basically any other type of chest press (including incline), and another different feel when doing any kind of fly. Keep in mind I'm still speaking in terms relative to my own build, so you may be similar or different.

    Study your own body and you'll start to learn what works best for you. This way you can plan your training around what you know works best for you, rather than straight up copying another person's routine exactly which might not suit you at all. For instance, over time I've learned that even though I could easily work out for 2+ hours if I wanted to, if I actually want to see progression as far as strength gains, or even mass gains, less is more (in terms of volume, intensity and time; higher frequency actually works better for me). When you see yourself progressing, you know you're doing something right. Once you start slowing down, start switching things up (after learning); when you find yourself progressing again, you know you've found something that works well for "you." Over time, after learning more and more about yourself, you start to find that knowing what you have to do to achieve results becomes the easy part of the game.
  12. New Member
    asoulecpt's Avatar
    Join Date
    May 2009
    Posts
    89
    Rep Power
    113
    Level
    8
    Lv. Percent
    91.54%

    I would try pre-exhuast or post-exhaust workouts at a 30 degree angle. For Example:

    Post-Exhaust- Bench 30 degrees. Incline barbell press to failure, followed by incline dumbbell fly without rest until failure. Rep range between 8-12, 4-6 sets.

    That's probably all you would need for chest. Sometimes less is more, especially when it comes to growth. Over-training will make you it impossilbe to gain.

    I would also do some shoulder work, a lot more than chest. It could very well be that your shoulders are weak, causing your incline to suffer.
  13. New Member
    WarMachine000's Avatar
    Stats
    6'0"  255 lbs.
    Join Date
    Mar 2010
    Age
    31
    Posts
    253
    Rep Power
    185
    Level
    13
    Lv. Percent
    38.52%

    Quote Originally Posted by BigRed86 View Post
    stop doing decline completely?

    Well yesterday was chest day and i started out on incline BB, then decline BB then flat bench BB can feel it alot more now in my upper chest Will do the same next week when i alternate to DB's for chest.
    People have different genes, so some develop upper easier than others. If upper is lagging, it's good to do that first (after warmups). You might also try upper and flat one workout and upper and decline next workout. Try different things and see what works (give each new routine for at least a month before deciding if it's working for you) good luck!
  

  
 

Similar Forum Threads

  1. Replies: 10
    Last Post: 04-20-2011, 11:32 AM
  2. If i am developing gyno
    By ironman098 in forum Anabolics
    Replies: 12
    Last Post: 04-18-2009, 07:30 PM
  3. Flat bench to the chest or couple inches above chest...
    By bbillcee in forum Training Forum
    Replies: 31
    Last Post: 07-02-2008, 07:30 PM
  4. Replies: 2
    Last Post: 06-24-2008, 07:51 PM
  5. Help on developing inner chest
    By BigB29 in forum Exercise Science
    Replies: 19
    Last Post: 01-13-2007, 06:57 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in