Chest is ****

foodymonster

New member
Please help my chest is complete **** compared to all other muscle groups it's pathetic. I've trained for about 6 months and increased rapidly on everything BUT chest.
 
Is it actually your chest or your presses? Work on mind muscle connection when doing presses to activate the pecs instead of just muscling them up with triceps. I think some light flyes before pressing can help you remember what squeezing your chest feels like.
 
Some good ideas thanks. I've done drop sets to half reps and it's not only chest size it's also strength. I've been plateaud for months.
 
As well as what's mentioned above. Incorporate pushups through out your day and week. I was reading a post by TC from nation.com, and he said his arms were lagging so he did arms three times a week and nothing else,and gained good size. While this is extreme it maybe worth a try. Or maybe you're not getting enough rest and recovery. How often do u work out ur chest?
 
My pecs were lagging. It seems my form was bad. Hold elbows in toward body use less weight and strict form. Increase weight but use strict form
My pecs are exploding now doing that
 
My chest lags a bit from my back, since I switch to dumbells I'm noticing a good difference in soreness and recovery, less shoulder pain too
 
dirtwarrior said:
My pecs were lagging. It seems my form was bad. Hold elbows in toward body use less weight and strict form. Increase weight but use strict form
My pecs are exploding now doing that
Click to expand...

Elbows tucked makes a huge difference.
 
Look at Lee Priest or WNBF bodybuilder Shaun Clarida. Swole as hell everywhere, but their chests are just small.

Then look at someone like the late Art Atwood, who's chest takes up half of his body.

It's a genetic thing. My opinion... keep working on it, but don't let it bother you to the point where it hurts the development of everything else.
 
try hitting chest twice a week. a heavy day and a hypertrophy day. you can post your routine if you'd like, then we can really help. Pre exhaust moves like incline flyes or cable crosses can help. Also make sure you are hitting back just as hard if not even harder than chest. a strong back supports a strong chest.
 
Are your anterior deltoids over developed?
If so its a form (elbows are out and shoulder blades are spread) and muscular imbalance (rhomboids/mid traps are weak) issue.
this it pretty typical among new and seasoned lifters

Br
 
Thanks and I have three chest routines and I switch between them each chest day. The first one is

One arm pushups superset with pushup gauntlet( ranging from flat to incline to decline) 2 sets 8-10 reps for warm up

Dumbbell flat pyramid from 3,6,9 3 sets

Incline barbell superset with cable flyes 3 sets barbell heavy 3-6 reps flyes 6-10 reps

Decline dumbbell press superset with decline dumbbell flyes 3 sets dumbbell 3-6. Flyes 6-10

Dips superset close grip bench. 3 sets dips 8-12 bench 4-6

One arm flat press 2 sets 10-12
 
thats a good bit of volume. Maybe just do a superset on your last set of each exercise. You may try upping the reps a little, and going through the rep ranges slower
 
You have been training 6 months.... Don't worry about drops sets, negatives, forced reps, etc... Pushups???? Come on. You should only be doing compound heavy exs.... Bench, incline and dips. Try bench and inclines with DBs if you are more comfortable that way.... Alternate if you want... People way over think this stuff. Lift big with good form to get big. When in doubt go slower not faster (especially on negatives but don't even dream about doing explosive dips!!!!). Full ROM.... Don't do half rep benches and wonder why they do nothing for you. Inclines cause of the position you can stop an inch or two above your chest but that's it... An inch or two. Keep volume low. 2-3 sets of any two (flat, incline or dips) and rotate between the three.

Don't over think it, keep form tight, wt heavy for you, ROM full, train to failure (post warm up), eat and rest. That simple.
 
You must log in or register to reply here.
Back
Top