Weak Point Chest

[bmw8591]

My weakest area, at least IMO, is my chest. This is particularly true of the outer and lower portions of my chest. Any advice on improving this weak point would be appreciated.

[nemo]

Dips!!! Lots of them!!!

[ace7863]

Decline dumbbell flyes. Focus on the stretch and keeping your shoulders against the pads.

[bmw8591]

Thanks for the responses. I wasn't sure if decline flyes were a good choice or not, thanks for setting me straight.

And this is my current chest routine:
DB Bench 4x8-12
Jammer/Iso Incline Press 4x8-12 last two sets drop sets
Incline Flyes 4x15
Rotate every other week between DB Pullover and Cable Crossover 4x15

[dedlifter1]

make sure your back is proper on the bench. try doing shoulder dislocations before your lift. yea, dips are great too, they are like an upper body squat.

[cmc]

Thanks for the responses. I wasn't sure if decline flyes were a good choice or not, thanks for setting me straight.

And this is my current chest routine:
DB Bench 4x8-12
Jammer/Iso Incline Press 4x8-12 last two sets drop sets
Incline Flyes 4x15
Rotate every other week between DB Pullover and Cable Crossover 4x15

A suggestion for your chest routine.
Flat bench-barbell.
Incline-dumbell fly or press
Decline-dumbell --superset with dips, use an assist if needed.
Finish with cable cross overs or machine flyes.

Eliminate the db pullovers. High risk for shoulder injuries.

[ace7863]

If you are wanting to focus more on chest I would stick with dumbbells like you are already doing. My question would be are you doing drop sets every workout? You might be doing too much and preventing growth. 8-12 is good for hypertrophy but depending on how long you have been on those reps it might be time to switch it up. Make sure you can "feel" the muscle working. Get yourself in a position that you can feel the recruitment of your chest the most.

[Delta Force]

A suggestion for your chest routine.
Flat bench-barbell.
Incline-dumbell fly or press
Decline-dumbell --superset with dips, use an assist if needed.
Finish with cable cross overs or machine flyes.

Eliminate the db pullovers. High risk for shoulder injuries.

Thats a good routine and similar to mine...

Incline Bench Press
Bench Press
Decline Bench Press
Seated Pec Deck Butterflys


these first 3 exercises focus on top,middle and lower chest then finish it off with pec deck with high volume and you'll get a major pump.

[cmc]

Thats a good routine and similar to mine...

Incline Bench Press
Bench Press
Decline Bench Press
Seated Pec Deck Butterflys


these first 3 exercises focus on top,middle and lower chest then finish it off with pec deck with high volume and you'll get a major pump.

Yea..it works great...thanks. Depending on what gym at at..sometimes Ill throw in seated incline cable flyes as my upper chest exercise...that one is sick.

[ace7863]

My weakest area, at least IMO, is my chest. This is particularly true of the outer and lower portions of my chest. Any advice on improving this weak point would be appreciated.

sometimes Ill throw in seated incline cable flyes as my upper chest exercise...that one is sick.

On the same machine do the flyes as a decline or lean forward and pull into a decline position. THat works great as well.

[John Smeton]

yeah its really simple....

pick exercises for your chest..the ones your chest most benefit from
pick exercises for shoulders that hit chest example high incline barbell, or dumbell.
front presses touch your upper chest
pick exercises for triceps ..example close grip bench press, reverse grip bench press, dips

[TexasTitan]

Its been said, but weighted dips do exactly what you need. As does decline but I like extremely heavy dips.

[purebred]

Dips!!! Lots of them!!!

if you have shoulder problems, lack the equipment or dips just hurt your shoulders, you can implement push-ups. great method for improving your shoulder health and stimulating chest, shoulders, triceps & core avoid having your elbows out on push-ups btw. this increases the torque on the shoulder joint and would defeat the purpose!

[jtp217]

yeah its really simple....

pick exercises for your chest..the ones your chest most benefit from
pick exercises for shoulders that hit chest example high incline barbell, or dumbell.
front presses touch your upper chest
pick exercises for triceps ..example close grip bench press, reverse grip bench press, dips

Couldn't agree more.

It's not always about exercise selection either though. Look at the exercises you are already doing and see if you are really getting the most out of them that you can. Focus on getting a deep stretch, and the best contraction possible. It's those two principles combined w/ the progressive overload of weight over time that's going to build a big chest. Adding two more exercises that your not pushing 100% on aren't going to cause much growth if any at all.

[purebred]

It's not always about exercise selection either though. Look at the exercises you are already doing and see if you are really getting the most out of them that you can. Focus on getting a deep stretch, and the best contraction possible. It's those two principles combined w/ the progressive overload of weight over time that's going to build a big chest. Adding two more exercises that your not pushing 100% on aren't going to cause much growth if any at all.

great post +1

[dedlifter1]

if you have shoulder problems, lack the equipment or dips just hurt your shoulders, you can implement push-ups. great method for improving your shoulder health and stimulating chest, shoulders, triceps & core avoid having your elbows out on push-ups btw. this increases the torque on the shoulder joint and would defeat the purpose!

I used to love supersetting incline pushups with incline flys, for pre-exhaustion before i would bench. i would do this on a cut phase, really high reps.

[ashe555]

Weighted dips and more weighted dips....