Chest Workout Making Shoulders Bigger - AnabolicMinds.com

Chest Workout Making Shoulders Bigger

  1. New Member
    Two Bulls's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2012
    Posts
    8
    Rep Power
    32

    Reputation

    Chest Workout Making Shoulders Bigger


    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?

  2. Senior Member
    Gerbil's Avatar
    Stats
    5'11"  202 lbs.
    Join Date
    Oct 2011
    Posts
    2,720
    Rep Power
    48631

    Reputation

    What is your chest workout? Tried weighted dips yet?
    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
  3. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,203
    Rep Power
    3370560

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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

    http://articles.elitefts.com/feature...e-series-here/

    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
    •   
       

  4. New Member
    retrofitted's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Apr 2011
    Posts
    134
    Rep Power
    24343

    Reputation

    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.
  5. New Member
    Two Bulls's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2012
    Posts
    8
    Rep Power
    32

    Reputation

    Quote Originally Posted by Gerbil View Post
    What is your chest workout? Tried weighted dips yet?
    I think my bench program is pretty solid, but I'll admit that don't hit my lower chest as much as maybe I should. I've always been under the impression that inclines build a big chest. So I keep my workouts focused around incline and flat using either dbells or a bbell, and also incorporate flyes and cable work. All that gets mixed around and interchanged every 3 or 4 weeks. I'll give the lowers some more work and see what happens.
  6. New Member
    Two Bulls's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2012
    Posts
    8
    Rep Power
    32

    Reputation

    Quote Originally Posted by Jiigzz View Post
    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 thought I was using correct form. I read the book Starting Strength a long time ago and have based my form off the techniques in that book. The book, however, is more about powerlifting than about bodybuilding. Anyone else read it and have any thoughts on how that could affect chest/shoulder development? I'll give the article you linked a good read in the mean time. Thanks.
  7. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    22,992
    Rep Power
    917960

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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
  8. New Member
    iliketosquat's Avatar
    Stats
    6'0"  230 lbs.
    Join Date
    Sep 2011
    Posts
    27
    Rep Power
    72

    Reputation

    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.
  9. New Member
    Two Bulls's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2012
    Posts
    8
    Rep Power
    32

    Reputation

    Quote Originally Posted by iliketosquat View Post
    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.
    It's a possibility, but I always keep it under 45 degrees. I'll try dropping it down a little more and mixing in more lower chest work along with some form correction and let you guys know how it goes in 3-4 weeks. Thanks for all the input. If anyone else has anything to toss in let me know, I'll be checking back in regularly.
  10. New Member
    Doss's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Oct 2011
    Posts
    324
    Rep Power
    8627

    Reputation

    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.
  11. New Member
    Dr_J's Avatar
    Join Date
    Jun 2012
    Posts
    2
    Rep Power
    29

    Reputation

    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
  12. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,203
    Rep Power
    3370560

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Dr_J View Post
    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
    Thats not adduction... thats horizontal flexion aka the 'hugging' movement. Adduction is the downward part of a lateral raise (moving arms downward). Abduction is moving arms upward etc.
  13. Senior Member
    lonewolf0420's Avatar
    Stats
    6'2"  223 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    2,314
    Rep Power
    1679

    Reputation

    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.
  14. New Member
    Dr_J's Avatar
    Join Date
    Jun 2012
    Posts
    2
    Rep Power
    29

    Reputation

    Quote Originally Posted by Jiigzz

    Thats not adduction... thats horizontal flexion aka the 'hugging' movement. Adduction is the downward part of a lateral raise (moving arms downward). Abduction is moving arms upward etc.
    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 terminology
  15. Advanced Member
    Jbeezee's Avatar
    Stats
    5'7"  160 lbs.
    Join Date
    Jun 2012
    Posts
    887
    Rep Power
    50336

    Reputation

    Quote Originally Posted by Two Bulls
    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?
    Mind muscle connection dude. It's not a myth. You need to focus on squeezing and flexing your chest during your routines.
  16. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,203
    Rep Power
    3370560

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Dr_J View Post
    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 terminology
    Oh I see. Never used that terminology for my masters. Kept it the way it seemed the most logical and easiest to follow. Kind of confusing to have two terminologys for different movements though
  17. New Member
    bobbymac's Avatar
    Stats
    5'7"  175 lbs.
    Join Date
    May 2012
    Posts
    90
    Rep Power
    189

    Reputation

    Quote Originally Posted by Doss View Post
    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.
    Bingo!

    Sent from my DROID RAZR using Tapatalk 2
    LORD'S GYM - THE SIN OF THE WORLD - BENCH PRESS THIS! Rom 5:8
  18. New Member
    Two Bulls's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2012
    Posts
    8
    Rep Power
    32

    Reputation

    Quote Originally Posted by Dr_J
    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
    Great advice and I really appreciate the quick kinesiology lesson! Thanks a ton.
  19. Professional Member
    kingjameskjf's Avatar
    Stats
    6'0"  220 lbs.
    Join Date
    Jan 2009
    Posts
    4,476
    Rep Power
    3250883

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Jiigzz View Post
    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

    http://articles.elitefts.com/feature...e-series-here/

    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
    Quote Originally Posted by Rodja View Post
    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).
    I agree with both of these right here. It does sound like too much anterior delt involvement. Keep your shoulder blades locked back and down and keep your lats and legs tight. Another thing you can try is bringing the bar lower, closer to your zyphoid process like power lifters do. I also like incorporating DC training style extreme stretches.
    Serious Nutrition Solutions rep
  20. On my grind
    3clipseGT's Avatar
    Stats
    5'8"  182 lbs.
    Join Date
    Aug 2005
    Posts
    9,969
    Rep Power
    1141120

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Rodja View Post
    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).
    I agree with this, also i think people dont know how to "feel" there chest while they train.

    Also utilizing exaustion techniques works well. Blast your chest with 5-6 sets of pec dec, ensuring you squeeze and push blood into the muscle before hitting your major sets.
    E-Pharm Rep... PM me with any questions or concerns
  21. New Member
    sweetchuck200's Avatar
    Join Date
    Aug 2007
    Age
    31
    Posts
    6
    Rep Power
    90

    Reputation

    I have this problem also.
  22. Senior Member
    Gerbil's Avatar
    Stats
    5'11"  202 lbs.
    Join Date
    Oct 2011
    Posts
    2,720
    Rep Power
    48631

    Reputation




    This video helped me learn proper technique.
    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
  •   

      
     

Similar Forum Threads

  1. Train Shoulders Before Chest
    By RJW719 in forum Training Forum
    Replies: 23
    Last Post: 04-11-2012, 09:39 AM
  2. bigger rounder shoulders???
    By lemon in forum Training Forum
    Replies: 8
    Last Post: 03-25-2011, 12:55 PM
  3. Chest/Shoulders/Back
    By RAZORBACK09 in forum Exercise Science
    Replies: 15
    Last Post: 03-18-2010, 03:37 PM
  4. Chest & Shoulders on same day?
    By FitnFirm in forum Exercise Science
    Replies: 7
    Last Post: 06-02-2006, 12:09 PM
  5. Shoulders on chest day
    By frofan in forum Exercise Science
    Replies: 1
    Last Post: 12-07-2004, 01:31 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