lagging chest

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    lagging chest


    hi guys. I've been lifting for bout three years and I still have this lagging and week chest. I would say i'm def a hard gainer. I'm 5 10 but my arms tip to tip measure 6 so yea they're pretty long. Any tips on how to bring my chest up. I have really big shoulders and no chest. I just started shorting my rom in order to do more weight. Haven't noticed any changes yet. Advice? I normally start with incline db the flat db. Then i'll do bench then cables or machine

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    Do Inc DB, flat DB bench with elbows out, decline DB/BB bench, and dips.
    I would drop BB bench, machines and possibly cables.
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    I'm guessing you need a bit more weight to develop the chest. 155 lbs for 5'10 is scary skinny; Asian skinny. Gain 10-12 lbs of muscle while hitting that chest from each and every angle and you will see it grow quickly.
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    Quote Originally Posted by SuppKnight View Post
    I'm guessing you need a bit more weight to develop the chest. 155 lbs for 5'10 is scary skinny; Asian skinny. Gain 10-12 lbs of muscle while hitting that chest from each and every angle and you will see it grow quickly.
    True dat. That is pretty skinny.

    Here'es my idea behind chest routines for building it up:
    -Do lots of bench pressing, bb mainly (it's been around the longest for a reason).
    -Warm up with an incline routine to wear out the triceps to get the most out of the chest.
    -Do some flat bench db work to keep the stabilizer muscles in good shape.
    -Cable crossover and butterflies with db's are always good to help get the inner pec's up.
    -Machine flies with your hands on the pads, and keeping your elbows up (like you were holding db's and doing flies).

    That alone can help you out significantly. Stick with the basics, and work up your weight. Figure out how your body works best (either high rep, or high weight). If you are a high rep guy, try to bump up your weight by 5lbs weekly. If you're a high weight guy, try to bump it up by 10lbs a week. I've seen the best results with this, but it may not work for everyone.

    Most people fall into the category of being either brute force strong, or endurance strong. Find a routine with the basic exercises that fits your muscle type.
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    Quote Originally Posted by hugry4more View Post
    hi guys. I've been lifting for bout three years and I still have this lagging and week chest. I would say i'm def a hard gainer. I'm 5 10 but my arms tip to tip measure 6 so yea they're pretty long. Any tips on how to bring my chest up. I have really big shoulders and no chest. I just started shorting my rom in order to do more weight. Haven't noticed any changes yet. Advice? I normally start with incline db the flat db. Then i'll do bench then cables or machine
    You got long arms, do good pec flies with DB's and you will see shape and growth...
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    Do mostly incline you will grow, i know i did. Fly's also.
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    I seem to have the most trouble with my middle chest. No matter what i seem to not be able to get like the man cleavage go. Its like a big whole. My gym doesn't have a pec dec but it has a fly so i've been hitting that mid workout. Any thoughts on how to get the inner chest. Been doing extra squeezing also to try to fire um up.
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    how many reps, how many sets, how much weight.

    do u know your 1 rep max?

    if u answer these i can easily help u out.

    and hell it could be that all hate full factor. (GENES)
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    i don't kno my one rep max. I pretty much dropped bench press cuz my arms are so long. I norm have been using bout 55 db on incline and 7-10 reps for 4 sets then round 60 on flat db same set and reps. then i hit the fly machine and do bout 4 sets of 12 reps round 100lbs. I also use the incling leverage guided press things not sure there name and will do round 130 bout 8 reps 3-4 sets. I use cable crossovers at end to get a nice pump.
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    my chest hardly grew at all until i started hitting more db bench. I DB bench much more often than i BB bench, and with the added strength of my stabilizer muscles my BB bench increased greatly. when i started doing exercises with medicine balls i also noticed an increase in the size of my chest, whether it be getting nice deep push ups with two balls under my hands and a plate on my back, or you can do the pushups with the ball switching, etc.

    Again this is what worked out for me to get my chest up to par with the rest of my body. I too have long arms like you. Try switching up your routine a bit, thats my 2 cents.
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    in your finale sets, if your reps dont start to diminish, im sorry but your not getting the most out of your workout.

    your job is to fatigue the muscle. move the weight up a little bit.
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    Quote Originally Posted by Jake Fires View Post
    in your finale sets, if your reps dont start to diminish, im sorry but your not getting the most out of your workout.

    your job is to fatigue the muscle. move the weight up a little bit.
    Exactly! If you are doing the same amount of reps or more for any of your chest exercises, your not destroying your chest.
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    guess i should have mentioned that the fly machine and cable crossovers i go till i can't go anymore, then drop the weight.
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    my chest lags too. as an example i do:

    2 sets babrell (4-6 reps)
    2 sets incline DB
    1 set dips

    Just keep at it, over time it will catch up. sucks to hear that but it is the truth. no magic bullet when it comes to weight. Good form, increase the weights and time
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    I like to pick one MAIN exercise per group, for chest atm I am doing decline BB. I then smoke the crap out of myself on that exercise, and then do all the auxillaries I have planned for the day. Like tomorrow is chest/back. I am doing decline bb/chins supersetted, then incline db fly and db rows, then flat bench and t bars. I may swap tbars for machine or cable flies though, as I feel my chest is lagging a bit also.
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    you can try this its working for me at better overall chest development that just big lower chests. i had pecs just wasnt very well developed overall.

    stopped doing reg. BB press. started doing neck press. same movement just bring the bar down where neck meets chests and collar bone. really focuses on more overall chests. i even gave up incline for the most part. i go about 5 sets. working my way up the pyramid then back down. 135,185, 205, 220, 190. you will lose some strength with neck press vs. standard bench but dont worry bout it. then i do decline either BB/cables, flat DB, flyes, pec dec, maybe even machine bench. i just alternate diff. exercises around. stay fairly low volume, about 12-14 sets and hit it 2x a week. its working like a champ for me right now. im sure ill be changing some things at some point soon but ill keep the neck press over reg. BB press unless im maxing maybe
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    Quote Originally Posted by SuppKnight View Post
    I'm guessing you need a bit more weight to develop the chest. 155 lbs for 5'10 is scary skinny; Asian skinny. Gain 10-12 lbs of muscle while hitting that chest from each and every angle and you will see it grow quickly.
    I'm asian and so is volcom
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    Man, my chest lags too. For me it's more of a genetic thing than a lack of training. One thing I've found out though is that technique is really important. I suppose the most basic advice would be to lift real heavy with the best possible form so you get the most out of training the chest for mass. If your form is sloppy the chest muscles might stop doing less than optimal work while other muscle groups (namely the triceps and deltoids) make up for it. I say this even though a few years ago I could bench press more than I can at the moment yet my my chest looks a little fuller than it did back then. I think though this is mainly a result of neck presses because they actually do hit the upper chest a lot more than incline presses (for me anyway). I developed my upper chest a little more than it was and it made my whole chest look more full. My chest may or may not have been a little thicker back then, though. I can't really remember. But if you need more mass you have to lift heavier weights.

    Look into an exercise called neck presses. Read up on them, try them and see if they're for you. I wouldn't recommend doing a lot of weight on these though. You can do them with dumbbells too. Form is really important.

    Good luck
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    Weighted dips while leaning forward really made mine grow and fill out.

    I do in order
    flat BB bench 3x5
    weighted dips 3x8
    Incline DB bench(30 degree incline as opposed to higher degree) 3x8
    Flies 3x8

    Also, yes. If you can do 3x8 all the way through you aren't pushing yourself. I like to keep it so when I go up in weight I can barely finish 8 the first set, then it's usually 6 reps the second set and 4 the last. As soon as I can do all 3x5, 3x8 I move up the weight and start the process over.
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    Heavy Decline BP or dbp, Heavy incline dbp followed by heavy as you can handle Arnold flys. Add dips in every other workout and proceed to flex chest in mirror.
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    Quote Originally Posted by hugry4more View Post
    hi guys. I've been lifting for bout three years and I still have this lagging and week chest. I would say i'm def a hard gainer. I'm 5 10 but my arms tip to tip measure 6 so yea they're pretty long. Any tips on how to bring my chest up. I have really big shoulders and no chest. I just started shorting my rom in order to do more weight. Haven't noticed any changes yet. Advice? I normally start with incline db the flat db. Then i'll do bench then cables or machine
    Avoid doing the exact same workout twice. For example go 12 reps every set and the next time go 8, but be sure to reach fatigue.
    Super set push-ups after some bench exercises to burn out after the set(on chest day I usually do about 100 push-ups)
    and if your not already, start hitting chest 2x per week.

    oh....and don't EVER sacrifice form for more weight, what are you a power lifter?
    Quote Originally Posted by madds87 View Post
    Im not to fond of taking serm's for long periods of time....
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    Use full range of motion.

    Try pre-exhausting, etc. This is really all for nothing though, as for you to actually get some decent pec develpment you have to gain weight. I realize that you're not a powerlifter nor do you want to be, but the pursuit of strength is in line with your current goals.

    I see a lot of people out there who tell me that they just want to look big, they don't care about strength... well... I've never seen a truly impressive physique on a guy who didn't have some substantial strength. Powerlifter levels? Not necessarily. Just strong. You know it when you see it. If you're incline pressing 185 for a couple of sets of 10 and you raise that to 275 or 315 for 10 reps... I promise you that you will look like a totally different person.

    If that's not what you want to hear, then just try some variety some as pre-exhaustion, lots of flyes, etc. I think you'll find that you'll make small but noticable changes like that, for head turning changes you would need to do something more drastic. Remember, this is a marathon, not a sprint.
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    Quote Originally Posted by CJPopovich View Post
    Use full range of motion.

    Try pre-exhausting, etc. This is really all for nothing though, as for you to actually get some decent pec develpment you have to gain weight. I realize that you're not a powerlifter nor do you want to be, but the pursuit of strength is in line with your current goals.

    I see a lot of people out there who tell me that they just want to look big, they don't care about strength... well... I've never seen a truly impressive physique on a guy who didn't have some substantial strength. Powerlifter levels? Not necessarily. Just strong. You know it when you see it. If you're incline pressing 185 for a couple of sets of 10 and you raise that to 275 or 315 for 10 reps... I promise you that you will look like a totally different person.

    If that's not what you want to hear, then just try some variety some as pre-exhaustion, lots of flyes, etc. I think you'll find that you'll make small but noticable changes like that, for head turning changes you would need to do something more drastic. Remember, this is a marathon, not a sprint.
    Thats a big ass difference. I don't think a lot of people could legitimately handle that kind of change in under 2 years honestly. Not many people have the frame to hit 315 for a set of 10 on incline.


    BUT i do agree with you, the size difference from some one hitting 185 10 times on incline and 315 on incline is drastic!
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    Quote Originally Posted by Type O Hero View Post
    Man, my chest lags too. For me it's more of a genetic thing than a lack of training. One thing I've found out though is that technique is really important. I suppose the most basic advice would be to lift real heavy with the best possible form so you get the most out of training the chest for mass. If your form is sloppy the chest muscles might stop doing less than optimal work while other muscle groups (namely the triceps and deltoids) make up for it. I say this even though a few years ago I could bench press more than I can at the moment yet my my chest looks a little fuller than it did back then. I think though this is mainly a result of neck presses because they actually do hit the upper chest a lot more than incline presses (for me anyway). I developed my upper chest a little more than it was and it made my whole chest look more full. My chest may or may not have been a little thicker back then, though. I can't really remember. But if you need more mass you have to lift heavier weights.
    Look into an exercise called neck presses. Read up on them, try them and see if they're for you. I wouldn't recommend doing a lot of weight on these though. You can do them with dumbbells too. Form is really important.

    Good luck
    The bold x2

    And no such thing as targeting/isolating the "middle pecs"... you have to increase hypertrophy of the enitre group of fibers- they all contract together
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    You could try pre-exhausting your pec's in your training session.

    You could also try cutting back on the amount of weight, and concentrating on really slowing down the eccentric portion of your lift. Maybe 1-2sec up, and 3-4sec down.
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    Quote Originally Posted by hugry4more View Post
    hi guys. I've been lifting for bout three years and I still have this lagging and week chest. I would say i'm def a hard gainer. I'm 5 10 but my arms tip to tip measure 6 so yea they're pretty long. Any tips on how to bring my chest up. I have really big shoulders and no chest. I just started shorting my rom in order to do more weight. Haven't noticed any changes yet. Advice? I normally start with incline db the flat db. Then i'll do bench then cables or machine

    I would take all these guys advice, it seems pretty solid. I would also do dips, and lean in when you do them, this will work the chest. When you workout areas that are giving you trouble I like to create a shock circuit. This means you choose 5-6 workouts for your chest, each workout different and working a different area, then slam it! 6-10 reps on each workout rotating all 6 excercises, then repeat 4 times...on the last one do a drop set on all 6, then finish with doing as many pushups as (wide stance) as possible. The fewer breaks the better, and focus on the muscle in the chest, try to feel it working,....people might disagree but if your chest isnt soar the next day, your not doing something right....
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    I have the same genetic issue with my chest. Everything else grows faster even when training is on point. I have to approach chest differently than everything else and really focus on 100% perfect form. Shoulder back, chest out, pinch the shoulder blades together on bench, back arched, press inward on the bar during contraction. If you do this, you will notice you can't lift nearly as much as before, because you are focusing on perfect form for chest and not utilizing delts or stabilizers. Screw trying to press ultra heavy, unless you want to be a powerlifter.

    Throw in partials as well, no lockouts, this helps you to increase TUT (time under tension). When bulking, I always throw in partials at the end of everything, for extra pump and to max them out. You will def feel it. DOMS galore... Supersetting partials is great...
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    biggest size increase IME was BB bp and dips.

    I db bped forever and saw more size w/ heavy bb bp and dips in a year than I did with DBs in like 2-3
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    Quote Originally Posted by Gutterpump View Post
    I have the same genetic issue with my chest. Everything else grows faster even when training is on point. I have to approach chest differently than everything else and really focus on 100% perfect form. Shoulder back, chest out, pinch the shoulder blades together on bench, back arched, press inward on the bar during contraction. If you do this, you will notice you can't lift nearly as much as before, because you are focusing on perfect form for chest and not utilizing delts or stabilizers. Screw trying to press ultra heavy, unless you want to be a powerlifter.

    Throw in partials as well, no lockouts, this helps you to increase TUT (time under tension). When bulking, I always throw in partials at the end of everything, for extra pump and to max them out. You will def feel it. DOMS galore... Supersetting partials is great...
    EXACTLY. If you want to target a specific body part, TARGET IT. Make sure you have the perfect form to really utilize your chest and get a goooood stretch. Make it almost tingle a little, that's one of my favorite feelings in the gym. Also, get back on that BB bench. I think it's key in adding mass to your chest. Take a wide grip and really squeeze it out.
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    wide grip really built my chest. It feels weird to do a regular grip now.
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