Help with chest

dave1985

dave1985

New member
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 ?
 
dave1985 said:
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 ?
Click to expand...

One that could help is a reverse (underhand)grip barbell press.

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.
 
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?
 
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
 
dave1985 said:
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?
Click to expand...

I've done them flat..or with an incline. Barbell or dumbbell...

Really try and squeeze the upper part of your chest at the top position. You'll love it;)
 
bigadam73 said:
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
Click to expand...

Ill give this a try as well , I always go fairly heavy but not with great results ill try switching it up to higher reps for awhile
 
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.
 
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
 
dave1985 said:
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 ?
Click to expand...

How strong is your upper back, specifically the muscles that retract your shoulder blades?
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.
 
dave1985 said:
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
Click to expand...

Wished I had a chest like Arnold had...oh well...let's make the best of it:)

Your arms look pretty big bro...
 
ZiR RED said:
How strong is your upper back, specifically the muscles that retract your shoulder blades?
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.
Click to expand...

My shoulders do lean ahead a bit if that's what you mean. How would I rectify something like that?
 
dave1985 said:
My shoulders do lean ahead a bit if that's what you mean. How would I rectify something like that?
Click to expand...

It's not what you want to hear, but:

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.
 
ZiR RED said:
It's not what you want to hear, but:

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.
Click to expand...

great advice as always!
 
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