Need help growing chest.
- 04-06-2009, 12:41 AM
Need help growing chest.
I need some pointers or advice on helping put a little size on my chest. So ive been lifting heavy since the beginning of the year. I just got off a cycle of test about 2 weeks ago. My chest was good size and now im starting to lose a little and my chest has just deflated. Last summer I did epistane and the same thing happened. My chest has really never had much size compared to other parts of my body.
This week im changing up my routine cause the heavy weights are killing my joints. I was going to try out super setting or something along those lines to keep the weight down and tone up for summer. My normal routine has been flat bench, incline, decline, and flys. Probably going to stick kinda with the same maybe switch out incline and decline with cables every other week or so.
Just needing some pointers on how I would go about putting some size on my chest and a good routine for chest day. Thanks.
- 04-06-2009, 08:35 AM
Not to sound like an ass, but if you are doing 3 pressing exercises plus an isolation movement then you probably weren't going that heavy.
That being said you may want to put up some more info. Are you more a delt presser and have trouble getting your chest to do the work or is it just that what you've done hasn't resulted in the growth you want?
Also what are you doing for your tricep exercises?
Stick with the movements that are going to have you moving the most weight. You'll put more work on the muscle doing 225 pound inclines for reps then you will 60 pound cable crossovers.
Check out the DC stretches too.
04-06-2009, 10:33 AM
If someone were a delt presser, shouldn't they lower the weight so they can do more of the work with their chest?
The problem people have when they go heavy, is that they use other muscles too much in the movement. I had/have this problem a lot. When I go heavy, I use my triceps and delts too much. It's normal when you're pushing as much weight as you can, that other muscles will kick in to make it easier.
If you want to focus on growth, focus on doing what it takes to stimulate the muscle that you want to focus on, even if that means dropping the weight so that you can get a better connection and form for pressing properly to stimulate chest growth.
Honestly, growth is not about going heavy...it's about proper form and stimulation of the targetted muscles.
04-06-2009, 11:12 AM
The heavy stuffs killing me so I was going to switch to lighter and change up my routine for it. I know proper form is #1 and thats going to be my main focus now and not worry about strength anymore. Just looking for a nice routine to really focus on my chest so I can kill it on chest days and hopefully see some growth.
JTP - my tri's ill switch up what I do every week but ill go with dips, single arm tri's, over head, I was doing skull crushers but I started feeling pains in my elbows so I stopped that for the moment. I try to mix it up with everything I do and do something different for every set.
04-06-2009, 11:39 AM
I can't help you out w/ the higher volume stuff. I rarely do more than 2 exercises for a single body part.
As far as triceps go, I'd focus on dips, close grip bench, db floor presses, and hammer grip db presses. Those all will hit your chest along with your triceps.
04-06-2009, 01:24 PM
04-06-2009, 04:54 PM
Weighted dips with the strain on your chest. Decline pullovers. Good ole fasioned push ups
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04-06-2009, 05:05 PM
Whats the best way when doing exercises to isolate and make sure I get 100% chest and not get delts and other things helping out? Cause I have noticed my front delts do grow and I dont really do much to work them out (bad bone spur in shoulder).
04-06-2009, 05:15 PM
04-06-2009, 08:17 PM
Yea so did chest day today...and yea I seem to use front delts WAY to freaking much. I never realized how bad I was off. Going to make sure I do them right from now and and see how that helps.
04-06-2009, 08:32 PM
04-06-2009, 08:33 PM
04-06-2009, 09:14 PM
very useful post. I am a former rower of 4 years, leaving me with the typical rowers body with my back and shoulders huge, and my chest very flat. I have made significant gains on my chest size in the last year or so of training, but now that I read this I think I am definetly using my delts to much, which is why my gains have slowed.
Personally, I have been fixing this through a larger variety of chest exercises to hit defferent areas, but I will definetly take this advice on better form for a flat bench press. Thanks!
04-07-2009, 11:39 AM
Decline press, decline hammer press (hold and squeeze at peak - this really triggers/activates a good percentage of your chest, not just lower, when doing decline), decline flies, cable flies, slight incline bench cable crossovers (holding contraction at peak), push-press, db press, flat flies (half flies with deep stretch, always remaining under tension, never locking)...
04-07-2009, 11:49 AM
04-07-2009, 12:03 PM
04-07-2009, 01:57 PM
04-07-2009, 01:57 PM
I had the same issue and was recommended the above for my chest workouts. Since I have been doing less weight, my chest has taken off!!! Slow dumbell bench, reeeaaally squeezing at the peak. It takes the priority off of using the delts. Try this for a couple weeks and see what you think.
04-10-2009, 01:50 PM
this post has really helped me with targeting my chest muscles, i tried lifting my sternum yesterday and the difference was very significant!
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