- 03-25-2008, 05:34 PM
- 03-25-2008, 05:55 PM
You could try switching your rotine up.
Maybe do 10 sets of 3, or 4 sets of 12 or 3 sets of 10 and try doing different tempos like doing slow negatves (down portion of the lift).
03-25-2008, 07:55 PM
03-28-2008, 02:20 PM
im 5'5" 170. can put up 225 x5 bench. i try switching up my routine all the time. for instance one week (i have designated days for each muscle group... tri, back, leg, chest, bis) ill do all dumbell presses and the next week il do all barbell also switching between cable flys and dumbell flys.
04-01-2008, 10:04 AM
Try a good shock routine every couple of weeks. Maybe something like this:
Incline Barbell Bench-3 sets x 6 reps
Flat Dumbell-3 sets x 10 reps
Cable Crossovers-3 sets x 15 reps
The catch is to Triset these 3 exercises only resting in between every triset.
Incline-->Flat-->Cable-->rest for 30 seconds and repeat
There are hundreds of shock rountines so get creative. You could 10 sets of 10 reps for one exercise. You could do 100 rep sets. Something extreme to surprise your muscles and stimulate some new growth.
04-01-2008, 04:12 PM
04-01-2008, 04:27 PM
I have the same problem, just started to overcome it.
My chest is my weakest part of my body, I can also throw up 225 for 5 though, but growth is the slowest in my chest.
I feel like I hit my shoulders too much when I do chest, my shoulders are waaaaaaay larger in comparison too. My delts are big. Wish I had the same thing going for my chest lol.
Lately I've tried doing different things like holding the contraction longer, various rep ranges, slow negatives, and less range of motion on bb press since I'm tall (stresses the shoulder less this way and lets you focus more on your chest by keeping your chest contracted throughout the motion). Seems to be working now, but I'm in a cut/recomp. Definately noticing more definition and more of a ripped look on the inner/upper pecs now though, which were lacking before.
04-01-2008, 04:35 PM
Gutterpump, I know a big focal point in my chest lifts involve me pinching my shoulder blades together and holding them there for the duration of my set. This takes as much pressure off the delts as is biomechanically possible by spreading my chest wide and minimizing front delt involvement.
Try focusing on your shoulder blade position next time though(if you don't already). After I starting doing that I took it a whole new level.
04-01-2008, 04:45 PM
Ya I try to do this as much as possible, arch my back and pinch my shoulder blades in. I know I need to focus more on it though. Sometimes I forget about doing this when I get tired.
This video also helped me a bit:
04-03-2008, 07:56 PM
04-03-2008, 08:06 PM
04-03-2008, 09:46 PM
I would drop down, I just did my chest today with 3 seconds down, pause for 2 seconds then contract up. 185lbs was challenging and I normally warm up with 185, but definitely a challenging workout and would highly recommend dropping weight due to its structure and form emphasis.
04-03-2008, 10:57 PM
I noticed this when watching powerlifting and bodybuilding videos too. It may be a bit of a downer when you have to take the weight down but when your chest starts stretching your shirt who cares right? :bb3:
04-03-2008, 11:03 PM
04-04-2008, 12:18 AM
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