Help with chest
- 06-16-2013, 07:38 AM
Help with chest
I'm having a hard time building up my chest I'm sure some of it is genetics but is there any exercises that will really pump up the chest mainly upper chest. I've tried all variations if barbell , and dumbbell other than flys they seem to bother my shoulders and also machine work. Is there so etching I'm missing here or is there any one off exercise that I could try to start filling up my chest ?
- 06-16-2013, 07:53 AM
Bit difficult to perform, and tough on the shoulders, so watch out with the weight. Really is a nice exercise for some extra upper chest developement. I use it sometimes as a second or third exercise, after some incline presses and or fly's.OLYMPUS UK REP
- 06-16-2013, 08:01 AM
Ill try that , like ya say ill go light on the weight till Ican get the form down thanks
Could you use reverse grip in other chest movements or just mainly flat barball?
06-16-2013, 08:58 AM
I had the same problem. I was consistently hitting chest with your standard 12-8 reps for 3 to 4 set per exercise
Then I switched it up to higher reps
20 reps for 3 sets for compound movements..bench, incline, decline
Yes, you will have to lower the weight but the pump is intense. Give it a try
Also add in some weighted dips. Do not over look them
06-16-2013, 09:49 AM
06-16-2013, 10:31 AM
06-16-2013, 10:59 AM
Changing the rep range is always nice for some new stimulation.
Maybe you do get more out of higher reps..see what works for you.
OLYMPUS UK REP
06-16-2013, 01:44 PM
Yep we will see ill give the reverse grip and higher reps a try that's all I can do. Night be just bad genes I don't know but hope fully switching the routine up a bit will help some new growth
06-16-2013, 02:25 PM
How does your shoulder girdle set at rest? If there is protraction or some other deviation of the scapula than its probably not a matter of your pecs, but rather resting muscle tone and weak scap retractors.
06-16-2013, 02:28 PM
06-16-2013, 03:17 PM
06-16-2013, 03:18 PM
06-16-2013, 03:28 PM
06-16-2013, 04:15 PM
Decrease chest and front delt work by 50% and 100%, respectively
Stretch and foam roll the pec major and minor
Increase rowing work, mid-trap work (i.e.: face pulls, prone scapula shrugs, etc.), and rear delt work by 50-100%
Reduce upper trap work and increase lower trap work
Once your "shoulders set up" better, and your mid/lower traps and rhomboids can hold your scapula inplace against the pecs during pressing you will notice far greater pumps and an explosion in chest size without very much change in programming.
06-16-2013, 04:22 PM
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