Help with chest

  1. Registered User
    lemke28's Avatar
    Stats
    5'11"  193 lbs.
    Join Date
    Mar 2009
    Posts
    212
    Answers
    0

    Help with chest


    It seems no matter how hard I work my chest, it doesn't seem to want to grow like the rest of my body. My bench goes up size doesn't change much. I know my chest has gotten stronger, but it seems it doesn't grow much. I've been lifting for 6-7 years but serious for about 4 years and have always had issues with putting mass on my chest. I was looking to get some pointers on what I can do to help this issue. Thanks

  2. Registered User
    owlicks's Avatar
    Stats
    6'1"  197 lbs.
    Join Date
    Feb 2011
    Posts
    443
    Answers
    0


    I don't think there is anything better you can do to develop an impressive-appearing chest than a lot of heavy upper chest work. I put most of effort into upper chest movements these days. It can also be helpful, even though you've had years of lifting experience, to re-evaluate your form on bench. I found that once I passed the 225 lbs mark on bench, I had to re-train myself how to do it properly even though I have 10+ years experience. Watch some powerlifting instructional videos. The crucial point is to tuck your elbows as you go down so that you take the strain off of your shoulders. I see far too many lifters benching with their elbows parallel with their shoulders all the way down. You simply cannot go as heavy as you need to with that form. I guarantee that once you can rep >265 lbs on flat bench and >225 lbs on incline, your chest will be developing nicely.
  3. Registered User
    alexoc949's Avatar
    Join Date
    May 2007
    Age
    36
    Posts
    333
    Answers
    0


    might help if you posted your current chest routine
    •   
       

  4. Registered User
    fame126's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Jul 2007
    Age
    33
    Posts
    1,442
    Answers
    2


    Not trying to jack the thread but i have issues with the side of my chest. Like the part connecting to your armpit? Dont know how to explain it other than side of chest.
  5. Registered User
    McCoy1989's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jun 2011
    Posts
    46
    Answers
    0


    I've seen decent growth from using really slow negatives, holding about an inch off my chest and then exploding to the beginning position. This works well with both flat and incline bench. Also what owlicks said, working upper chest helped me a lot too. I saw serious gains after I incorporated heavy incline into my routine.
  6. Registered User
    Type O Hero's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Jan 2010
    Posts
    864
    Answers
    0


    I'd done heavy barbell bench presses in the past but never got a lot of chest development. I'm sure it had to do with muscle structure. I have the chest type where I have that upwards down "V" at my lower pecs. So in other words, I don't have that full, squared chest. Usually people with that chest type find it fairly easy to build chest mass. They could just do primarily bench presses and get good results. I on the other hand never got much out of barbell bench, so I switched to exercises that give me more room to tinker with range of motion, like DB exercises...

    Here is a superset that has worked really well for me as far as helping bring out a fuller looking chest
    Incline DB Flyes
    Incline DB Presses
    - I do 3-4 sets of each at around 8-10 reps per set. Maybe on the last set I'd do 6 reps. Make sure to establish as much "feel" when doing these exercises. It's good to go slow on your negatives with the flyes and squeeze at the top. When you switch over to incline DB presses, lower the weight relatively slowly, then explode upward with it. You can squeeze the muscles at the top too. Once you can't do any more presses, pump the weight a few times. As in, pump it as high as you can, then lower it, repeat. But do it deliberately, don't just bounce it up and down. Really good way to end a set of DB presses. Talk about a chest pump too!

    Then after that superset I'll do some DB pullovers. The good ones too, where you're lying perpendicular with the bench, with your upper back making contact. Not the ones where you're lying on the bench taking the weight back over your head. The first ones are much, much better. I know I'm in my groove when I feel the serattus muscles doing a lot of pulling. I feel it there and in my chest, and it stretches out my back. Coincidentally, I do back and chest on the same day.

    My chest responds really well since I've been training back and chest on the same day. I'll go ahead and post an entire routine.

    (After warm-ups)
    Superset A
    - Weighted Dips 3 x 8-10, 1 x 6-8 (4 total sets)
    - Pull-ups 4 x go to positive failure
    Barbell Rows 4 x 10-12, 8-10, 6-8, 4-6
    Superset B
    - Incline DB Flyes 3 x 8-10, 1 x 4-6 (4 total sets)
    - Incline DB Presses 3-4 x 8-10, 1 x 4-6
    DB Pullovers 3-4 x 15-20
    Deadlifts (after warming up) 3 x 9, 6, 3 (or whatever rep scheme you want)

    Then I'll hang from the pull-up bar to stretch out. Followed by the rest of my stretching. If you have it in you, you can throw in a couple sets of something like one-arm DB rows or cable rows. Maybe every once in a while throw in a set or two of bench presses (i.e., 2 x 6-8).

    Flex the muscle in between sets. Sounds funny, but it teaches muscle control. Then you can use that to your advantage when you want to tweak an exercise. That incline superset really helped me and the DB pullovers make the rib cage look better (serattus mostly). My chest looks better from the front after I'd been doing a routine like this.

    Good luck brotha!
  7. Registered User
    BriceBurnsRed's Avatar
    Join Date
    Feb 2011
    Posts
    47
    Answers
    0


    Quote Originally Posted by Type O Hero View Post
    I'd done heavy barbell bench presses in the past but never got a lot of chest development. I'm sure it had to do with muscle structure. I have the chest type where I have that upwards down "V" at my lower pecs. So in other words, I don't have that full, squared chest. Usually people with that chest type find it fairly easy to build chest mass. They could just do primarily bench presses and get good results. I on the other hand never got much out of barbell bench, so I switched to exercises that give me more room to tinker with range of motion, like DB exercises...

    Here is a superset that has worked really well for me as far as helping bring out a fuller looking chest
    Incline DB Flyes
    Incline DB Presses
    - I do 3-4 sets of each at around 8-10 reps per set. Maybe on the last set I'd do 6 reps. Make sure to establish as much "feel" when doing these exercises. It's good to go slow on your negatives with the flyes and squeeze at the top. When you switch over to incline DB presses, lower the weight relatively slowly, then explode upward with it. You can squeeze the muscles at the top too. Once you can't do any more presses, pump the weight a few times. As in, pump it as high as you can, then lower it, repeat. But do it deliberately, don't just bounce it up and down. Really good way to end a set of DB presses. Talk about a chest pump too!

    Then after that superset I'll do some DB pullovers. The good ones too, where you're lying perpendicular with the bench, with your upper back making contact. Not the ones where you're lying on the bench taking the weight back over your head. The first ones are much, much better. I know I'm in my groove when I feel the serattus muscles doing a lot of pulling. I feel it there and in my chest, and it stretches out my back. Coincidentally, I do back and chest on the same day.

    My chest responds really well since I've been training back and chest on the same day. I'll go ahead and post an entire routine.

    (After warm-ups)
    Superset A
    - Weighted Dips 3 x 8-10, 1 x 6-8 (4 total sets)
    - Pull-ups 4 x go to positive failure
    Barbell Rows 4 x 10-12, 8-10, 6-8, 4-6
    Superset B
    - Incline DB Flyes 3 x 8-10, 1 x 4-6 (4 total sets)
    - Incline DB Presses 3-4 x 8-10, 1 x 4-6
    DB Pullovers 3-4 x 15-20
    Deadlifts (after warming up) 3 x 9, 6, 3 (or whatever rep scheme you want)

    Then I'll hang from the pull-up bar to stretch out. Followed by the rest of my stretching. If you have it in you, you can throw in a couple sets of something like one-arm DB rows or cable rows. Maybe every once in a while throw in a set or two of bench presses (i.e., 2 x 6-8).

    Flex the muscle in between sets. Sounds funny, but it teaches muscle control. Then you can use that to your advantage when you want to tweak an exercise. That incline superset really helped me and the DB pullovers make the rib cage look better (serattus mostly). My chest looks better from the front after I'd been doing a routine like this.

    Good luck brotha!
    From the sounds of it, I believe i have the same problem as lemke, and the same type of chest as you Type O, my chest doesn't have that "Square" look if you will. Although this could be from a lack of workout experience, I will be following your advice nonetheless. Thanks!
  8. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    0


    How strong are your scapular retractors and external shoulder rotators? Weakness in either will result in the load being shifted to the anterior delts when pressing. Are your front delts more developed than your pecs? If so, its not a pecs issue, but a trapezius/rhomboids issue.

    Br
  9. Registered User
    lemke28's Avatar
    Stats
    5'11"  193 lbs.
    Join Date
    Mar 2009
    Posts
    212
    Answers
    0


    I appreciate the ideas everyone. I'm going to start focusing more on the upper chest and more of the movement and squeezing at the top. I do think incorporating more incline into my workout would benefit. I don't always do incline on chest days and I think that could be part of my issue.


    Quote Originally Posted by Type O Hero View Post
    My chest responds really well since I've been training back and chest on the same day. I'll go ahead and post an entire routine.



    Flex the muscle in between sets. Sounds funny, but it teaches muscle control. Then you can use that to your advantage when you want to tweak an exercise. That incline superset really helped me and the DB pullovers make the rib cage look better (serattus mostly). My chest looks better from the front after I'd been doing a routine like this.
    I've read that flexing in between sets helps so I'll work on that too. I've done chest and back on the same day and had pretty good results before. I might try going back to that since it's been a while since I've had a chest/back day in my workout. I'll give your workout a try and see if that helps any.

    It just sucks when you see guys that are about your body size but their chest is much larger than yours and you know your working yours hard but not quite getting the size your wanting. I'll try switching things up and see how my body responds. Thanks again Type O!
  10. Registered User
    Gerbil's Avatar
    Stats
    5'11"  202 lbs.
    Join Date
    Oct 2011
    Posts
    2,721
    Answers
    0


    I don't know if anyone would agree with me but since I started including dips and incline dumbbell press, my chest has exploded.
    Those are just my 2 cents.
    http://anabolicminds.com/forum/cycle-info/223429-abscent-minded-log.html
    Quote Originally Posted by csa2179 View Post
    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards
  11. Registered User
    VS91588's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    Aug 2011
    Posts
    702
    Answers
    0


    My theory is to keep your chest workout simple but intense! I keep my chest workout very simple and that is what actually helped me grow a nice full chest.

    Barbell Incline Press - 4-5 sets
    Dumbbell or Hammer Strength Flat Bench- 4 sets
    Dips- 4 sets
    Pec Dec Flys- FST-7 (7 sets, 30-40sec rest)
  12. Registered User
    VS91588's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    Aug 2011
    Posts
    702
    Answers
    0


    Quote Originally Posted by VS91588
    My theory is to keep your chest workout simple but intense! I keep my chest workout very simple and that is what actually helped me grow a nice full chest.

    Barbell Incline Press - 4-5 sets
    Dumbbell or Hammer Strength Flat Bench- 4 sets
    Dips- 4 sets
    Pec Dec Flys- FST-7 (7 sets, 30-40sec rest)
    ...ways to keep intensity up
    1) drop sets!!!

    2) rest pause sets

    3) have a training partner lift the weight up at the end of your set and do controled negatives

    4) changing up rest times (stop watch)
  13. Registered User
    machorox123's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Mar 2011
    Posts
    1,488
    Answers
    0


    Work till failure bro. Jus make aure the tension time on yur chest is like 50 seconds each set so yu have to say fukc yur ego and pick a weight yu can do 12-15 slow controlled reps of for 4-5 sets
  14. Registered User
    lemke28's Avatar
    Stats
    5'11"  193 lbs.
    Join Date
    Mar 2009
    Posts
    212
    Answers
    0


    Thanks fellas I appreciate the input. I'll try incorporating those ideas into my chest routine.
  15. Registered User
    Type O Hero's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Jan 2010
    Posts
    864
    Answers
    0


    Quote Originally Posted by machorox123 View Post
    Work till failure bro. Jus make aure the tension time on yur chest is like 50 seconds each set so yu have to say fukc yur ego and pick a weight yu can do 12-15 slow controlled reps of for 4-5 sets
    You mean working to positive failure in a set or absolute failure in your workout? You don't have to be feel like you're dying to know you've had a good workout.

    50 seconds TUT is a long time... I think everyone should experiment with that one. I'd always thought 5-10 seconds was plenty.
  16. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    0


    We're actually messing around with time ranges vs. rep ranges up at school.

    So instead of doing sets of 8-10 on the bench press, we'll choose a weight corresponding to the max (say 80% 1rm, which should allow for about 10 reps) then do as many reps as possible in a given time. Perhaps 10 seconds or 12 or whatever.

    Br
  17. Running with the Big Boys
    Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    11,539
    Answers
    0


    Quote Originally Posted by ZiR RED
    We're actually messing around with time ranges vs. rep ranges up at school.

    So instead of doing sets of 8-10 on the bench press, we'll choose a weight corresponding to the max (say 80% 1rm, which should allow for about 10 reps) then do as many reps as possible in a given time. Perhaps 10 seconds or 12 or whatever.

    Br
    I would be afraid of of an injury
  18. Registered User
    VS91588's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    Aug 2011
    Posts
    702
    Answers
    0


    Quote Originally Posted by R1balla

    I would be afraid of of an injury
    NEVER be scared! If you are consistantly lifting weights you should have a good feel @ what you can do for a certain amount of reps. Obviously that changes as you get stronger but aslong as you are not jumping to a weight you never came close to lifting than you will be alright. And always ask for a spot. Having a spot is mental.
  19. Registered User
    machorox123's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Mar 2011
    Posts
    1,488
    Answers
    0


    Quote Originally Posted by Type O Hero

    You mean working to positive failure in a set or absolute failure in your workout? You don't have to be feel like you're dying to know you've had a good workout.

    50 seconds TUT is a long time... I think everyone should experiment with that one. I'd always thought 5-10 seconds was plenty.
    Well i usually do my normal sets and then on the last till failure.. I meant about 50seconds total for one set. If the negative for each rep is 4 seconds. total TUT for a 12 rep set is 48 seconds
  20. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    0


    Quote Originally Posted by R1balla View Post
    I would be afraid of of an injury
    No different from speed bench, etc. Just need to make sure technique is sound. Things like deadlifts or pendley rows you can even drop the weight to minimize any eccentric contraction
  21. Running with the Big Boys
    Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    11,539
    Answers
    0


    Thanks for the tips guys. If you want a workout that kills, try dc with negatives. Ahhhh gets me so sore no joke
  •   

      
     

Similar Forum Threads

  1. Chest & Triceps or Chest & Back
    By Buracho in forum Exercise Science
    Replies: 20
    Last Post: 10-14-2011, 09:10 AM
  2. pain in left chest (inside the chest)
    By jjdoherty in forum LG Sciences
    Replies: 2
    Last Post: 07-12-2008, 02:47 PM
  3. Flat bench to the chest or couple inches above chest...
    By bbillcee in forum Training Forum
    Replies: 31
    Last Post: 07-02-2008, 05:30 PM
  4. Replies: 2
    Last Post: 06-24-2008, 05:51 PM
  5. Chest 2x a week to improve upper chest?
    By AldrichAStern in forum Exercise Science
    Replies: 35
    Last Post: 04-18-2006, 07:32 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in