Chest muscles....

[swordfish151]

I've always wanted to ask this...i'll use myself as an example...i have a wide back and a pretty thick chest, but i cant bench to save my life...why do i have a thicker chest then some of the guys in my gym benching alot more then i am..i see smaller guys (and i mean smaller) benching over 225lbs...im 205lbs and can barely hit 225 for 5....why is that some are stonger then others...why can i pack on mass on my chest and yet some of these guys can out bench me by far yet have no or minimal chest gains...genetics would be the first part.. i understand that...but why cant i progress in strength..does it have to do with my bone structure?

 

[Beachbum1546]

do you have fat on your chest?

 

[thelion2005]

I've always wanted to ask this...i'll use myself as an example...i have a wide back and a pretty thick chest, but i cant bench to save my life...why do i have a thicker chest then some of the guys in my gym benching alot more then i am..i see smaller guys (and i mean smaller) benching over 225lbs...im 205lbs and can barely hit 225 for 5....why is that some are stonger then others...why can i pack on mass on my chest and yet some of these guys can out bench me by far yet have no or minimal chest gains...genetics would be the first part.. i understand that...but why cant i progress in strength..does it have to do with my bone structure?

Watch their form.

I learned from a trainer to bring my feet up and cross my legs when benching and flying. By taking the legs out of the movement, it places all the stress on the pecs.

I don't have to use a ton of weight to build and maintain 50"+ chest.

Maybe your form is more pure.

 

[DieselGunz]

it is not all about weight pushed they could be cheating or using there front delts and triceps to do most of the work therefor not stimulating there chest to grow.

 

[DieselGunz]

http://thefitshow.com/week3/milos_chest_med.htm


here is what i mean

 

[swordfish151]

do you have fat on your chest?

yes...but my back is fairly lean..chest is coming along nicely..

 

[swordfish151]

I just feel like chest days are a struggle...for my size guys in the gym think i bench alot..lol..i really dont care about impressing anyone in the gym, thats not why i posted this..but always wondered how come i just cannot progress..also i do inclines..used to do flat but havent in 2 years...

 

[Beachbum1546]

yes...but my back is fairly lean..chest is coming along nicely..

Thought so. Your body prioritizes your chest and sends lots of blood and nutrients to there. That's also why you have fat on the chest, you body had extra nutrients and said "chest is important, send all the extra calories there." Thus causing fat storage in that area.

Double-edged sword.

 

[tanka]

size progress and strength are based on genetics nutrition and training regime.for instance no one will enjoy maximum strength gains on a high rep regime,a lower rep weight lifting regime is far more effective for that end.its hard to quantify with out seeing some form of rep and set work out regime...but, if you can make good progress at those weights be pleased because you will make even more progress when you can lift an extra 50lbs in good form and anyone following the basics with purpose should find that obtainable,good luck.

 

[swordfish151]

Thought so. Your body prioritizes your chest and sends lots of blood and nutrients to there. That's also why you have fat on the chest, you body had extra nutrients and said "chest is important, send all the extra calories there." Thus causing fat storage in that area.

Double-edged sword.

hmm..interesting..another thing to..when i lift...unless i go high rep..past 10 i start to feel it in my chest...other then that..i really dont..? Last night i did 205 for 5...and i dont feel it in my arms ...but i didnt feel it in my chest either? but im gaining strength and mass in my chest..could it be form? im strict...slow on the way down..slow on the way up..

 

[Tweakle]

do a couple of months of power training. Blast the weight up, dont lift like a housewife.. theres a guy who's been using the same 135 for 'slow and controlled' reps every week for the last year I've been training while I've gone from 315 to 405 for reps. Guess which one of us got bigger...

also - switch to flat and decline instead of the incline, use dbs, do dips. The best way I found to increase my bench was not doing the same thing everytime. Lower volume, fewer sets and focus on getting the #'s up.

if you just want to get bigger then keep doing what you're doing.. seems to be working

 

[tanka]

good post tweakle.even though the weight to an observer appears to be moving slowly towards lock out, mentally you as the lifter must be thinking of explosively moving the weight from your chest with aggresion to lock out as soon as possible in good form.slow and controlled reps are an ideal equation for slower progress on the bench.controlled decent swift ascent ,tweak the mind set a little.i keep the sets and reps low and do double and single reps as these have been the fastest way in my experience to increase my bench max.never attempt a pb without a spotter and practice good form at all times.weighted dips are excellent.try to add weight to the bar as soon as possible how ever much that may be.my bench started at a lower starting weight to yours and is now just above 360.make sure your nutrition is good.focus on the lift and stay persistant it will pay of in terms of size, form and function returns.dont concern yourself to much with the pump as swimming gives a good pump but no muscle size increase, concern yourself with shifting more weight, good luck.

 

[swordfish151]

Good info guys...tweakle...i have been on the 5X5 now..on week 4 as we speak..and i have been blasting through weight increases..im very happy with my progress so far...i just know that i just want to keep strict form..i thought that maybe i looked thick but couldnt bench due to my bone structure...but i could be wrong or not know what im talking about..i had a great chest (5X5) last night..getting stronger every time...love that program..

 

[Guinness5.0]

you kinda sound the way i did about my deadlift. Be careful b/c getting overzealous has left me injured (albeit only moderately, but it's still a PITA).

Be happy that you're progressing. Worry when progress stops.

 

[HERPECIN]

Thought so. Your body prioritizes your chest and sends lots of blood and nutrients to there. That's also why you have fat on the chest, you body had extra nutrients and said "chest is important, send all the extra calories there." Thus causing fat storage in that area.

Double-edged sword.

great post

 

[foobar]

And I always thought mechanics were the problem... I can't bench for $h!t either but have always naturally excelled at pulling (back) excercises.

I have a barrel chest. My ribcage is high and, when my bf is low enough, the dive from my ribcage to my abs is pronounced. I look like a poster boy for famine.

Given a barrel chest, the muscle contracts at an arc rather than a straight line like someone with a small ribcage. Guess which one has the mechanical advantage?

Thoughts? I'd like to know if I'm full of $h!t and and need to man-up and work the chest more or if this definately has something to do with it.

 

[JohnRobHolmes]

Bone structure and muscle insertion/origin definatly has a pronounced effect on muscle leverage and strength. I would think that a rounded ribcage would have less mech advantage compared to a flat ribcage because of the angle of contraction.

On the same note, a 1/4 difference in the insertion point of your bicep (on the forearm) gives a HUGE leverage advantage. With a 18" arm and insertion at 1" from the elbow, the bicep would have to exert >180 lbs of force to move a 10 lb object. If you move your insertion point to 1.25" from the elbow your bicep can now move 12.5 lbs with the same force (assuming that it can make up the extra distance traveled). I would take a 25% increase in bicep strength any day. I know a kid that can do one arm pullups with little training, and I would bet that he has that little extra help.

I also struggle with bench, and I have a little chest. I weigh 138 and can max at least 170 though, so I suppose there is little to complain about. I think form has a lot to do with it, and body structure.

 

[1_more_rep]

sword i know you are probably way stronger/more fit than me. But i have (or had?) a really weak chest. I was benching ONLY the bar for a few reps when i started out and my chest is bigger than a lot of little guys. ive been doin single 5x5 and i go up 2.5 lbs on each side every week (sometimes 2x/week if im really on a roll or a great song is playing). i usually do standard 5x5 single factor. And i also do flat dumbell bench press after benching for 3 sets. I thought just the flat bench was enough but these extra 3 sets really let my chest have it and i feel a difference. So i usually do bench/dumbell bench monday, just bench wed, just bench fri

hitting your chest 3 times a week you will HAVE to increase weight i think. just informing you on what has worked for me. just my 2 cents.

hope i helped a little

 

[swordfish151]

sword i know you are probably way stronger/more fit than me. But i have (or had?) a really weak chest. I was benching ONLY the bar for a few reps when i started out and my chest is bigger than a lot of little guys. ive been doin single 5x5 and i go up 2.5 lbs on each side every week (sometimes 2x/week if im really on a roll or a great song is playing). i usually do standard 5x5 single factor. And i also do flat dumbell bench press after benching for 3 sets. I thought just the flat bench was enough but these extra 3 reps really let me chest have it and i feel a difference. So i usually do bench/dumbell bench monday, just bench wed, just bench fri

hitting your chest 3 times a week you will HAVE to increase weight i think. just informing you on what has worked for me. just my 2 cents.

hope i helped a little

Good info gentlemen...yeah the 5X5 has me gaining strength and size, i guess im being hard on myself...and i know genetics has alot to do with it too..