Weak Point Chest

  1. Question Weak Point Chest


    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.


  2. Dips!!! Lots of them!!!
    Think training's hard,. try losing!

  3. Decline dumbbell flyes. Focus on the stretch and keeping your shoulders against the pads.
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  4. 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

  5. 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.

  6. Quote Originally Posted by bmw8591 View Post
    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.

  7. 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.

  8. Quote Originally Posted by cmc View Post
    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.

  9. Quote Originally Posted by DormantFiber View Post
    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.

  10. Quote Originally Posted by bmw8591 View Post
    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.
    Quote Originally Posted by cmc View Post
    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.

  11. 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
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  12. Its been said, but weighted dips do exactly what you need. As does decline but I like extremely heavy dips.
  13. purebred
    purebred's Avatar

    Quote Originally Posted by bonscott View Post
    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!

  14. Quote Originally Posted by smeton_yea View Post
    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.
  15. purebred
    purebred's Avatar

    Quote Originally Posted by jtp217 View Post
    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

  16. Quote Originally Posted by purebred View Post
    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.

  17. Weighted dips and more weighted dips....
  

  
 

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