Is there something wrong with my chest development?
- 08-23-2006, 06:04 PM
- 08-23-2006, 06:06 PM
08-23-2006, 06:40 PM
Nothing looks wrong with it per se. Maybe you need to focus on more of an arrangement of various chest exercises. What's your current chest routine look like?
And yeah...you're the leanest 14.2 I've ever seen.
08-23-2006, 06:44 PM
Right now I do 3x8 flat and incline bench, then I do pec deck fly's. Next I do an exercise on the cable crossover machine. I'm not too sure what it's called, but I use the low pulley, then bring the arms up to about my head level and squeeze my chest together. I hope that makes sense. After that sometimes I'll throw in dips.
I got my bf taken 2 seperate times and it came up 14.2% both times. The guy used an electronic caliper that took measurements from my bi, tri, lat, and stomach.
08-23-2006, 06:48 PM
Electronic calculations are worth crap IMO. You can get a decent idea through formulations and standard calipers but to get an accurate reading you need to get tested in a water tank.Originally Posted by jjm
Also, as far as your chest exercises. I see no exercises for lower chest development. I would recommend rotating 6 exercises for your chest, them all being compoud exercises. Two for your mid chest/flys, two for your upper chest, and two for your lower. This should even out things for you.
08-23-2006, 08:40 PM
First of all you're not 14.2, more like 12% if that. Second your chest is fine compared to the development of the rest of your upper body. I'd recommend bagging ALL machine movements for a while. Focus on heavy, strict form presses (especially incline and decline, I've never been a fan of flat, I guess I like my shoulders too much) and incline dumbell flyes. Keep it simple, train heavy, and eat until you bust (cleanly of course). The rest is just patience.
08-23-2006, 09:30 PM
Nothing wrong with your chest you just need over development, and like Rocky82 said ditch the machines, use the heavy compound exercises.
08-23-2006, 11:15 PM
You store fat in your chest. What you need to be worrying about (besides leaning out) is building your back.
08-24-2006, 12:39 AM
What other compound exercises can I do for chest?
I'm having problems getting my back to grow. Right now my back routine consists of:
deadlifts (sometimes I'll do hyperextensions with a 25lb plate)
wide bent over rows
t bar rows
08-24-2006, 02:55 AM
I'm 50/50 with exnihlo. You need to work more with your back but I wouldn't worry about leaning out just yet.
08-24-2006, 01:02 PM
Nothing is wrong with your chest at all man. No offense, you just need more size in general. I don't know how much you weigh so this is just a general statement, but guys @ 170 lb & 14% bf guys aren't going to have Arnold's chest or arms. If you're really eating to grow I bet you'll come to realize your chest and back are just fine. I used to think my chest and back were stubborn, well after I stopped overtraining, ate more, and made sure my form was good (ie. pressing with my chest instead of shoulders, and rowing/pulling with my back and not biceps) it turned out they weren't so bad at all. Focus on your overall all development and eat to grow.
08-24-2006, 01:53 PM
I was built very similar to you for most of my life. I made more progress after switching to a max-ot style training. It seems to work well for hardgainers. It basically constists of what the other guys have said, ditch the machines. Do heavy sets of 4-6 only. That is after proper warm up. Don't burn out during warm ups at all. When you get to your working sets, if you can do 7 reps it's not quite heavy enough and if you can't do 4 then it's too heavy.
I gained about 40-50 pounds naturally in 3-4 years working out like that.
08-24-2006, 02:02 PM
when i first saw your pic and the 14% BF i was like "damn i must be at around 17%" I really dont think at 14% your torso would be that lean. Your chest looks normal if that is what you are asking. if you would like an opinion on your physique then i would say your chest back need to catch up. I think declines help lower chest and dips are good in general so if that is what you are looking to increase(lower chest) then i would go with more decline presses. You will fill out after time and hard work
08-25-2006, 11:10 AM
Thanks for the responses so far guys!
The thing is when I bench I can feel my triceps doing most of the work. If I were to go heavy then I would rely even more on my triceps. That's why I decided to switch it up to 8 reps, so I could use lighter weight and try and incorporate my chest more.
Today for my chest routine I'm going to start off with decline bench then go to incline bench, and totally skip flat. Then I'm going to follow it up with some decline fly's and then incline fly's, and then probably some dips. Does this sound ok or should I add/drop something?
I was thinking should I superset pushup's when I bench?
I'm just so sick of not having a nice full chest.
08-25-2006, 12:00 PM
Sometime you should try some benches using a smith machine with a very wide grip. I don't think the flys are going to add a lot of size. Some people may disagree, but I don't grow from doing such isolation excercises, just heavy compound movements.
08-25-2006, 01:37 PM
definately go with a wider grip if you want to use the chest muscles mainly.Originally Posted by axekick
08-25-2006, 03:38 PM
08-25-2006, 03:47 PM
How wide are we talkin here? I grip so that my thumbs line up with the little divets. Should I go wider?Originally Posted by pistonpump
And I thought the wider you go the more your shoulders take over?
Today I did incline bench on the smith, followed by some decline bench, then incline fly's and dips. I cut flat bench out completely. I liked how my chest felt after so I think I'm going to eliminate flat bench from my routine for a little while, and just do incline then decline.
Also does anyone know of anymore good compound exercises for chest? The lower, outside corners of my chest need the most work so maybe someone knows something that would help that?
08-25-2006, 04:07 PM
Just a suggestion. To take your shoulders and tris out of the press exercises, you can try two things:
One is to pre-exhaust your chest prior to pressing. If you do flys (incline/decline, or flat) before pressing, your chest will already be sressed and will give way before your tris or shoulders during the set of presses. Also, try rolling your shoulders back before your press. I think it is called scapula retraction. Both of these techniques work well.
08-26-2006, 04:31 AM
I've tried doing the pre exhaustion method with doin a set of light fly's before I bench, and it just made me rely on my tri's even more. It was one of the worst chest workouts i've ever had.
I've actually thought about doing my tricep routine before my chest routine, so that way my tri's would be fatigued and I'd have to rely on my chest.
Anyone ever try that?
08-26-2006, 08:38 AM
I agree with everyone else. You are doing too many shaping exercises.
If you don't already have all of the bulk you need, there is nothing to shape.
You don't necessarily have to add more exercises, you can just add more sets to the ones you do. For example instead of 3 sets of 8 you could do 6 work sets.
Or, you could do 3 or 4 (work) sets of flat bench, 3 sets of inclines and 3 sets of weighted dips. That is more than enough volume for a good chest routine and hits each angle with a compound movement.
Generally speaking, the longer your arms are, the wider your grip needs to be.
08-26-2006, 11:55 AM
you sound like you have the exact same problems that i have. on chest days i do a set, or two, of tricep pressdowns at a low weight for like 15 reps to pre-fatigure my triceps. This allows my body to rely on my chest rather than my tri's. Also, do incline bench first, then flat bench and do them both with dumbells. From everything I've heard from the big guys at my gm, reading online, and my experience as someone with your same bodytype, db press is better. In the last three weeks my db sets have gone up over 20lbs. I do three "warm-up" sets with a low-moderate weight, for 10 reps, then i go up some weight for 8 reps, then i do as much weight as possible for 4-6 reps.
set one=45 lb db's for 10 reps
5th set=75-80 for 5 reps
this 10, 10, 10, 8, 5 rep plan has been working really great for my friend and me, so try it out. Good luck.
08-26-2006, 01:17 PM
This is the first time I've ever heard of someone pre-fatiguing the smaller muscles to hit the bigger one better. I'm still not sure how that works out really, but if you're triceps and shoulders are doing the work, not the chest, then it sounds like you really need to change your form. Oh and bump on the Scapular Retraction, it really does work well to take your shoulders out and make the chest do the bulk of the work.
08-26-2006, 02:12 PM
well the training is one thing, even if hes doing machines he should still be getting more growth.
You are super lean and your waist has got to be sub 30. to me it looks like you simply dont eat enough for optimal growth. what is your diet like?
08-26-2006, 04:58 PM
more then any advice on form and diet everyone says do what works...well this works regardless of whether or not it makes sense, so try it, it will work...it worked for my friend and it worked for me. Besides, whats the worst that could happen?Originally Posted by rpen22
08-26-2006, 06:09 PM
I'm not saying don't do it because it won't work, because it obviously works for you, I was just saying that that was the first I've ever heard of it. Also, it just seems like his form is probably off if he's not feeling his chest working.Originally Posted by R_Alan1
08-27-2006, 03:36 AM
I have always thought the same as R Alan, fatigue the triceps and you should have more chest work as it will take over the weight that cant be carried by the tris due to fatigue. I think form is the best way. closer works arms more for me (i have long arms) I would agree with jomi too you look so lean you might not be feeding the muscles enough to gain mass.... just by looking your arms are more developed anyway so they will bear most the work on the bench.
08-27-2006, 05:09 PM
Actually this is completely wrong. The BP is a compound movement and in order to overload the Chest you need to utilize all anchillery groups to their fullest. If your tris are prefatigued you will be unable to lock out the heavier weights. If your shoulders are fatigue the whole movement will be affected. Stick with Heavy BP, non prefatigued and other compound movements (SmithMachine=not compound) like squats and DLs, you'll grow.Originally Posted by pistonpump
08-27-2006, 05:23 PM
Your chest development will suffer greatly because there isn't enough tricep strength to push the type of weight you need to grow a great chest?Originally Posted by R_Alan1
Sorry, this is almost rule number one in weightlifting. You don't prefatigue the stabilizer muscles. You prefatigue the muscle to be worked if anything.
08-27-2006, 05:26 PM
Thank you. I thought we stopped in insano land where everything is backwards and I wasn't notified.Originally Posted by Basso
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