lagging chest

hey hungry4more, i had this problem in my early years of lifting, one thing you might want to try is the mind/muscle connection, it is where you use a wieght where you resist the wieght on the way down and contract your chest muscles all the way up, this method is mostly used with dumbells and cable and machine work, if you find yourself using more of your arms and back and not resisting and contracting the musce group you are trying to work and get bigger your probably using too much wieght, although heavy weights are good at times for a change of pace and to shock the muscle from time to time, using the mind/muscle connection with the muscle group is very important, using heavy wieght all the time can lead to injury and your just gonna build your arms and shoulders rather than your chest, also remember your nutrition, this is equally important to build up those muscles. change your routine from time to time, lke doing your incline dumbell presses, falt bench presses but change the last exercise with dips, flyes, cable crossovers, pullover,etc. or change from starting with incline presses first to flat bench presses first and alternate from each workout, leave your ego at the front door! dont go into the gym just to lift the heaviest things possible! your just gonna waste your time! yeah its impressive but your not gonna get anywhere but tired. i woud like to post my email to talk to you more in depth and to keep in touch withyou more to track your progressand try to help you out as much as possible but my rep power isnt high enough.
 
If you have large shoulders and a small chest, your problem is purely bench form. You should be pinching your shoulder blades into the bench, using a grip a few inches outside your shoulders, and make sure you keep your elbows tucked in toward your body at roughly 45 degrees. If you are flaring your shoulders out, then not only are you incorporating more deltoid, but your putting your rotator cuff under alot of stress, which is prob why you started the other thread regarding your rounded back.

You need to re-learn how to bench press is my best guess, once I did this personally, my chest blew up
 
Movin_weight said:
If you have large shoulders and a small chest, your problem is purely bench form. You should be pinching your shoulder blades into the bench, using a grip a few inches outside your shoulders, and make sure you keep your elbows tucked in toward your body at roughly 45 degrees. If you are flaring your shoulders out, then not only are you incorporating more deltoid, but your putting your rotator cuff under alot of stress, which is prob why you started the other thread regarding your rounded back.

You need to re-learn how to bench press is my best guess, once I did this personally, my chest blew up
Click to expand...
I agree completely. Work on the form , and the growth will follow. I took my son off the bb flat bench and went dumbells exclusively until his form got better. Now his chest is blowing up and he sees the results.
 
musclehead24 said:
hey hungry4more, i had this problem in my early years of lifting, one thing you might want to try is the mind/muscle connection, it is where you use a wieght where you resist the wieght on the way down and contract your chest muscles all the way up, this method is mostly used with dumbells and cable and machine work, if you find yourself using more of your arms and back and not resisting and contracting the musce group you are trying to work and get bigger your probably using too much wieght, although heavy weights are good at times for a change of pace and to shock the muscle from time to time, using the mind/muscle connection with the muscle group is very important, using heavy wieght all the time can lead to injury and your just gonna build your arms and shoulders rather than your chest, also remember your nutrition, this is equally important to build up those muscles. change your routine from time to time, lke doing your incline dumbell presses, falt bench presses but change the last exercise with dips, flyes, cable crossovers, pullover,etc. or change from starting with incline presses first to flat bench presses first and alternate from each workout, leave your ego at the front door! dont go into the gym just to lift the heaviest things possible! your just gonna waste your time! yeah its impressive but your not gonna get anywhere but tired. i woud like to post my email to talk to you more in depth and to keep in touch withyou more to track your progressand try to help you out as much as possible but my rep power isnt high enough.
Click to expand...

Thanks man good stuff just pm me if ur Rep isn't high enough
 
Movin_weight said:
If you have large shoulders and a small chest, your problem is purely bench form. You should be pinching your shoulder blades into the bench, using a grip a few inches outside your shoulders, and make sure you keep your elbows tucked in toward your body at roughly 45 degrees. If you are flaring your shoulders out, then not only are you incorporating more deltoid, but your putting your rotator cuff under alot of stress, which is prob why you started the other thread regarding your rounded back.

You need to re-learn how to bench press is my best guess, once I did this personally, my chest blew up
Click to expand...

Thanks man really appreciate all ur posts. It's nice to talk to people who actually have a wealth of information under there belt. I can't even tell you how many successful trainers I talked to that could tell me Jack. So I think with all this new information and tips I'm finally on to the right path.
 
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