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Help needed with chest development.

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  • michelthomas
    replied
    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.

    Leave a comment:


  • platehed
    replied
    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.

    Leave a comment:


  • Donny
    replied
    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)

    Leave a comment:


  • thegoombah
    replied
    Originally posted by NYC BIG MIKE View Post
    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!

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  • jadenmiller
    replied
    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.

    Leave a comment:


  • riderroad97
    replied
    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.

    Leave a comment:


  • jadenmiller
    replied
    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.

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  • ss30378
    replied
    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.

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  • Ajthemeso
    replied
    Originally posted by Bowden View Post
    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.

    Leave a comment:


  • wreckit1221
    replied
    lower weight extensively and work on form till you feel a tight squeeze from eaach and every rep

    Leave a comment:


  • Mrbuff0329
    replied
    Originally posted by mirafioriman View Post
    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

    Leave a comment:


  • mg659er
    replied
    Perform partial reps on all press movement to deny the shoulders from doing too much work. Incline bench, bench press, dips(weighted if your reps are getting to high) dumbbell press, Incline flyes, Pec deck. Cycle those pec exercises, eat good protein. and rest as much as possible.

    My 2 Dominican pennies!!

    Leave a comment:


  • mirafioriman
    replied
    Thanks for the continuing advice guys. I have been concentrating on the above points, particularly the 'mind-muscle connection'. I feel that I am getting somewhere with this. I am also trying to ensure I incorporate this into my other training too. I'm currently eating to get big with a high protein diet. I've cut out the rubbish food that I used to eat and am taking some supplements such as creatine, egg white, whey and casein proteins. Since I have been training my biceps have grown by about 6 cm, and I feel that I am making good progress.

    Leave a comment:


  • platehed
    replied
    Chest

    "I train chest in a piston fashion (controlled), but I never rest at the bottom and NEVER lock out at the top, I come up about 3/4 the way. I always explode up and control on way down but its constant tension. Pick a weight that you can do for 12 but fails you out."


    Excellent point. Never lock out. It's all triceps. Also the worst thing you can do for a weak body part is to over train it. Keep your sets low, your intensity high, feed it, then rest and let it grow. Keep in mind if you ever compete that if you over diet or over train your weakest body part will be the first thing you lose.

    Leave a comment:


  • scoobysnacks
    replied
    As one poster said I also have short chest muscle bellies, it will never be a strong point, and I have very big arms and tris for my size. What I have felt works the best for me is constant tension through the lift and going lighter. Sure I can put up decent weight but I never go up to that.

    I train chest in a piston fashion (controlled), but I never rest at the bottom and NEVER lock out at the top, I come up about 3/4 the way. I always explode up and control on way down but its constant tension. Pick a weight that you can do for 12 but fails you out. Rack it, take 3 breaths and do 2-3 more. Take everything to failure like this and youll be sore as hell and start to see some improvement.

    Lead with your weakest part which for me is upper chest, so I do incline movement first.

    Good Luck,

    Ss

    Leave a comment:

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