Help needed with chest development.

[Mrbuff0329]

Hi,

I have been training for about 6 months now and been a member of my gym for about 3. I have lost weight and gained some muscle by changing my diet and lifting 4 to 5 times a week. I can see slow but steady improvements in my physique, but seem to be struggling with my chest development. The problem I have is my chest training seems to stress my arms and shoulders rather than my chest. For example, when I bench, I can feel my arms break down, but my chest does not seem to feel it. Any suggestions as to what I am doing wrong? I have been reading MD, Muscle and fitness and Flex (UK editions as I am in England) and also look at other lifters form in my gym. I seem to be performing the exercises correctly. I do flat and incline presses, some flyes and also cable crossovers etc in my workout. I can feel the cable crossover working my chest, but not the presses.

what i usally do wen doing chest is bench then right after hit the floor and do pushs up till failure...but do the push ups for the part of the chest your workin out

[wreckit1221]

lower weight extensively and work on form till you feel a tight squeeze from eaach and every rep

[Ajthemeso]

Try backing off the weight you are using, develop the mind muscle connection, develop a feel for the exercise , and learn to apply intensity, before trying to push heavy weights in a bench press.

this is critical. you can push all the weight you like but if you're not using your your chest (among other muscles) it wont grow.

[ss30378]

Woah mega old OP! But to add I had the same issue and I focused on exhausting my shoulders and tri's first then focusing on the chest until i learned to use my chest correctly.

[jadenmiller]

You have to be a little careful with benching heavy often, you can do it twice a week. I do two days, but only raising the overall volume slightly. Adding frequency and some additional overall volume should make a difference.

Make sure you isolate your chest and don't put any of the load on your shoulders or back, make sure you go all the way to the pecs when doing bench press either INCLINE/DECLINE OR FLAT, go all the way down and straight up using a full range of motion. Arch your upper back slightly and stick your chest out.

[riderroad97]

Old topic here but wreckit is dead on, low weight feel everything working and squeeze. I was the same way. Thought it had to be heavy or nothing. i just now stopped using the bar.went all dumbbells for most everything but squats and deads... My chest blew up and got wide.

[jadenmiller]

Getting a muscular chest is a difficult job, especially if you want to flaunt the perfect chest within a short span of time. Your best way to achieve your goal will be to take the help of a professional and efficient trainer. Perform workouts like 180 degree dumbbell twists with bench press, Close grip weighted push up,Kettlebell Flye,Leaning dip forward.

[thegoombah]

When doing any pressing movement for chest, beginners commonly focus on pushing from the hands/wrist where they hold the weight, this causes the secondary movers (shoulders, arms) to fatigue first. Focus on driving from the elbow, it will put much more emphasis on the chest.

NYC BIG MIKE

Well said Big Mike!

[Donny]

I like Parallel Bar dips or try Gironda style with various Flys and incline press. I also prefer decline press to flat press(overrated in my opinion for chest development). Old school barbell pullovers and sometimes pullover and press(not just a great tri ex)

[platehed]

Google Gironda presses. They are incline db presses where the palms are facing each other like a fly but the lower arm stays perpendicular to the ground throughout the movement. Close grip(about 12" ) benches on thebsmith machine with ELBOWS OUT. Form should take precedence over weight used.

[michelthomas]

Week one

• Bench Press (medium-width grip) – 1 set of 4-6, 2 sets of 8-12.
• Incline Flys – 1 set of 4-6, 3 sets of 8-12.
• Flat Bench Flys – 1 set of 4-6, 2 sets of 8-12.
• Chest Dips – 1 set of 4-6, 3 sets of 8-12.
• Dumbbell Bench Press – 1 set of 4-6, 3 sets of 8-12.
• Triceps (3 sets): Routine of your choosing.