What is your chest workout? Tried weighted dips yet?
I've been working out since about 2006 now and my chest is nowhere near the size I feel it should be. I recently read that some people's shoulders grow more from chest workouts than the chest does. I feel like I might fall in this category. I've made massive gains everywhere else in my body over the years but the chest seems to have fallen behind. Anyone else have this issue? If so what changes have you made?
Are you benching properly? Massive issue with people is that they let their anterior deltiod do all the work in a bench press which reduces the amount of work your chest will perform
Hence why many people have overly developed anterior deltoids and underdeveloped chests. Get your technique in check, hit your chest hard with compounds and isolations (preferably in that order) and watch it grow.
Oh and eat and sleep heaps
I've had the opposite effect...no shoulder development, decent chest size. But definitely agree with the poster above...make sure your bench technique is spot-on. And from what I understand, the bench press won't put size on in the same manner that isolation exercises might. Second on the weighted dips.
If your shoulders are taking over, then it's a technique issue. Generally, it's from not staying locked into position (e.g. scpaula retraction, tight lats).
M.Ed. Ex Phys
Is your incline maybe too inclined? If you are doing barbell or dumbell bench on an incline that is set to high you will hit shoulders more.
I've found heavy flies to be a godsend for my chest development. Might be worth trying if you feel up to it. Let it really stretch at the bottom as well.
Go hard. Go heavy. Never stop.
I would incorporate flies as well. Incline, flat and especially decline. Your pecs are your biggest adductors (bringing arms towards your midline) and flies take this into account. Cable flies that allow you to bring your arms slightly past midline are also great. Incline bench tends to increase the demand for anterior deltoid involvement and so may hinder overall chest development. Decline bench however is a great power builder
For incline, I found that angling the bench at 35 degree's instead of 45 put much more of the workload on my pecs.
Also dips, with a slight forward lean. Not too much or your put to much load on your anterior delts.
Adduction is moving a body part towards the saggital plane. In the shoulder, adduction can occur in many forms. In this case both horizontal flexion and adduction are the same. I sat through this discussion many times both in undergrad for my exercise physiology degree then in chiropractic school for my doctorate. So same thing, different terminologyOriginally Posted by Jiigzz
Mind muscle connection dude. It's not a myth. You need to focus on squeezing and flexing your chest during your routines.Originally Posted by Two Bulls
Great advice and I really appreciate the quick kinesiology lesson! Thanks a ton.Originally Posted by Dr_J
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