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Chest help

riseabove5

riseabove5

Member
Been having trouble building my chest, but my back and arms are solid. Just my chest. What should I do? My goal is to gain mass
 
riseabove5 said:
Been having trouble building my chest, but my back and arms are solid. Just my chest. What should I do? My goal is to gain mass
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What program do you use?
 
riseabove5 said:
I weigh roughly 170. Maxed at 200 for bench and I rep 155 all day but when I bump it up I can't do much
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I'm guessing your height is somewhere between 5"7 & 5"10? Anyway if you can get your bench over 250 and add 15 lb on your frame I guarantee your chest will grow.
 
Stuck with incline for awhile, I haven't flat benched in over a year. And only bench 135, focus on reps more then weight it'll build denser muscle.
Also use different grips. Ex. Close grip, wide grip, medium grip.
 
A proven program like my favorite 5/3/1 will give you structure and organization that will allow your chest and the rest of you to grow
 
Look into PRRS. I've done 3 cycles of this program and strength has increased very noticeably along with putting on some mass.

Also like others stated, don't worry about how much weight you can push. Worry about technique, control, and muscle contractions. Your chest will grow if you do the little things correct.
 
kbayne said:
Look into PRRS. I've done 3 cycles of this program and strength has increased very noticeably along with putting on some mass.

Also like others stated, don't worry about how much weight you can push. Worry about technique, control, and muscle contractions. Your chest will grow if you do the little things correct.
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Form is definatly the most important. Don't be a quarter-man or a half-man.
 
Pypp said:
Form is definatly the most important. Don't be a quarter-man or a half-man.
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True that which many many people do not understand.
 
Your bench press is at a beginner weight, not a slam is what it is. if you work on it for 3-6 months youll be in a differnet place. Check out starting strength or stronglifts 5x5. You don't need to use complicated plans or 5/3/1 until your training stalls on a simple progressive loading plan. Working chest every 8th day is not enough. My training partner started out never benching and used 5x5 and he can rep 225 for 2-3 after ~8 months. He started with just the bar only to learn the technique. If you don't train in 3-5 reps you won't get used to recruiting the muscle for the kind of force you need for a max lift. Dips and triceps work will help get your numbers up.
EDIT: I checked the charts actually your bench is better than my initial reaction. 185 bench at bw 165 is intermediate level.
 
Jcweinsx said:
Your bench press is at a beginner weight, not a slam is what it is. if you work on it for 3-6 months youll be in a differnet place. Check out starting strength or stronglifts 5x5. You don't need to use complicated plans or 5/3/1 until your training stalls on a simple progressive loading plan. Working chest every 8th day is not enough. My training partner started out never benching and used 5x5 and he can rep 225 for 2-3 after ~8 months. He started with just the bar only to learn the technique. If you don't train in 3-5 reps you won't get used to recruiting the muscle for the kind of force you need for a max lift. Dips and triceps work will help get your numbers up.
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That may be beginner weight but I'm not a beginner.. I clean 250 and squat 375. I just can't bench at all
 
Can you post a video of your bench pressing or dumbbell pressing. Preferable from a few different angles and using a weight corresponding to about your 6 RM. Sometimes it's minor tweaks in limb placement and setup that will make all the difference.
 
my chest lacks naturally as well, 8-10 reps with great form helped me alot. i did things like removed shoulders and arching my back out of the equation which let me lower the weight with better form and refuced any chance of rotater injury. i also focused on incline pressing movements and weighted dips..
 
riseabove5 said:
That may be beginner weight but I'm not a beginner.. I clean 250 and squat 375. I just can't bench at all
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That is a really good squat. Do you move good weight in overhead press and bent over rows/t-bar rows? I have a similar problem on bench. I get 4-5 reps at 250 but can't hit 280 w/o a spot. I stall around 2 inches off the chest. Do you have a spot in the lift where you stall out?
 
Yes i do. I stall out kind of in the same place as you. Which is why I think my form may be off because I might possibly be moving my body around to get past that stall point
 
I am going to work on 2 sec pause at bottom and dead stop off 1 or 2 boards or off pins in power rack. Most of my chest work is in 5 rep or more range so I'm not specifically training my max with heavy triples like a power lifter would. i still like seeing my numbers go up.
 
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