Chest Problem

[MikeK]

heres my chest routine right now...

5x5 Flat Bench
2x8 Incline Flys
2x8 Incline Dumbell Presses


As im gaining weight, ive noticed that my chest has been lagging a bit, not filling out like it used to be, anyone have any sudjestions on how i should shape up my chest routine, it would be appreshiated!

Thanks,
MikeK

 

[WarriorPL]

incline barbells!

 

[louden_swain]

Change it up a little. . .keep rotating.

Here are some options:

Workout 1:

Incline Barbell Presses - 4 sets @ 10,8,8,5
Parallel Dips - 2 sets @ 8-10 weighted
Cross Bench DB Pull-Overs - 2 sets @ 8-10 reps

Workout 2:

Incline DB Presses - 4 sets @ 8-10
Decline Barbell Presses - 2 sets @ 8-10 reps
Flat Bench Flyes - 2 sets @ 8-10 reps

Workout 3:

Bench Presses - 4 sets @ 10,8,8,5
Incline DB Flyes - 2 x 8-10 reps
Push Ups - 2 sets @ 25 reps

Other techniques.

To keep constant stress on the pectorals. . .do not lockout at the top. Essentially you are performing a 3/4 press. Cut down poundages. . .and really focus on form.

 

[MikeK]

Change it up a little. . .keep rotating.

Here are some options:

Workout 1:

Incline Barbell Presses - 4 sets @ 10,8,8,5
Parallel Dips - 2 sets @ 8-10 weighted
Cross Bench DB Pull-Overs - 2 sets @ 8-10 reps

Workout 2:

Incline DB Presses - 4 sets @ 8-10
Decline Barbell Presses - 2 sets @ 8-10 reps
Flat Bench Flyes - 2 sets @ 8-10 reps

Workout 3:

Bench Presses - 4 sets @ 10,8,8,5
Incline DB Flyes - 2 x 8-10 reps
Push Ups - 2 sets @ 25 reps

Other techniques.

To keep constant stress on the pectorals. . .do not lockout at the top. Essentially you are performing a 3/4 press. Cut down poundages. . .and really focus on form.

Thanks! ill be sure to try those, and i wasnt aware that your not sapost to lock out your reps, makes sence thinking about it.

MikeK

 

[louden_swain]

Also Mike. . . .be sure to stretch. . I am talking 15 minutes before your workout and in between sets.

Get those rotators warmed up.

When you perform each set establish the muscle/mind connection. . . think about how the muscle is working.

 

[Lord_Suston]

Incline BB- 5x5
Flat bench 2x8-10
Decline 2x8-10
worked great...

 

[Debaser]

heres my chest routine right now...

5x5 Flat Bench
2x8 Incline Flys
2x8 Incline Dumbell Presses


As im gaining weight, ive noticed that my chest has been lagging a bit, not filling out like it used to be, anyone have any sudjestions on how i should shape up my chest routine, it would be appreshiated!

Thanks,
MikeK

Out of curiousity, what is your bench press at now?

Also, your chest doesn't really get bigger at the rate of say, your legs. It could very well be growing in proportion but it doesn't seem that way. Everyone seems to want a perfect, thick chest before they're big all over (probably not gonna happen).

 

[Lord_Suston]

the law of diminishing returns sucks

 

[MikeK]

Re: Re: Chest Problem

Out of curiousity, what is your bench press at now?

Also, your chest doesn't really get bigger at the rate of say, your legs. It could very well be growing in proportion but it doesn't seem that way. Everyone seems to want a perfect, thick chest before they're big all over (probably not gonna happen).

Well im just compairing myself to what I used to look like. My chest used to be one of my strong points, now it seems that it hasnt grown at all in the past 2 months.

My bench is at 195 for 5x5

 

[Backlash]

Also, I think weighted dips are great to throw in there for a change. Just be sure to lean forward and keep your arms more out to the side than you would for triceps dips (for which you'd want your arms more behind you).