Chest training question

[Smokescreen]

Of all my muscles, Chest is the biggest problem. It grows but very little. I would like my chest to be much bigger. But the thing is that I do not do bench press. I don't do it because of the following reasons.

1- I have very bad shoulders. At any time one of them might give out and that whole barbell with weights will crush me. It has happened before and I do not want that to happen to happen again.

2- I do not have ANYBODY to spot me. I go at 5am to the gym. And at that time there is NOBODY at the gym. And if there are people, there are only very, very, very weak people or old people. I do go with my wife, but I cannot trust my wife to spot such heavy weight.

That is why I always do the Hammer Strength bench press and inclines and I do machine flyes. Someone told me that my chest won't grow unless I do free weight bench press. But like I said...I simply cannot do that!

Is that the reason why my chest doesn't grow so much and only a little?

 

[cwick0]

do you hit dbs besides the hammer strength equipment?

 

[Smokescreen]

Dumbells? I just started doing that today. I figured, at least if my shoulder or shoulders give out, the weights can go to the side of me. And not come crashing down onto my chest. The problem is the max weight they have is a 85lb dumbells.

What I did was first do 3 sets of dumbells, 3 sets of bench press ( hammer strength ), 3 sets of incline ( hammer strength ) and then 3 sets of flyes.

Anything wrong here? Should I increase the sets? Should I rotate the order in which they go? BTW....I did the dumbells in a semi-incline position, not flat. My upper chest is lagging the most of all. But like I said, I didn't do a full incline, just semi.

 

[Mike_Rojas]

Does your gym have a power rack?

 

[Smokescreen]

Yes it does, but it is usually being hogged up by somebody. Or somebody is next in line to use it. We only have 1 which sucks! So it is pretty much pointless. So why is that my chest doesn't grow?

Is it because I use Hammer Strength machines for chest? Could that be the problem?

 

[cwick0]

Dumbells? I just started doing that today. I figured, at least if my shoulder or shoulders give out, the weights can go to the side of me. And not come crashing down onto my chest. The problem is the max weight they have is a 85lb dumbells.

What I did was first do 3 sets of dumbells, 3 sets of bench press ( hammer strength ), 3 sets of incline ( hammer strength ) and then 3 sets of flyes.

Anything wrong here? Should I increase the sets? Should I rotate the order in which they go? BTW....I did the dumbells in a semi-incline position, not flat. My upper chest is lagging the most of all. But like I said, I didn't do a full incline, just semi.

If at all possible try doing some lighter weight with the increase incline (35-40 degree angle) then hit flat dbs, finally the hammer strength equipment.

 

[Tom Treutlein]

Take two weeks off. Your muscles may be conditioned and won't go anywhere in terms of hypertrophy due to your strength limitations. Give something like HST a shot, just for your chest if nothing else.

Are you eating enough calories? What are your stats and how much are you eating, approximately?

 

[mcr]

It is very possible that it's just genetic.

Dumbells are a great idea, especially incline. Weighted dips are also good. I find they improved my chest somewhat. You can also do flat barbell bench - just don't go to (or too close to) failure.

I am confused as to how your power rack is usually hogged up when there's nobody else at the gym though

That would be the best option if you can - bench in the rack.

Have you tried other training ideas such as pre-exhaust as maybe it's your tris or delts that are failing before your chest in many exercises? And what about something to shock your chest such as dropsets and/or hitting it twice a week for a while?

 

[Smokescreen]

If at all possible try doing some lighter weight with the increase incline (35-40 degree angle) then hit flat dbs, finally the hammer strength equipment.

Ok...let me get this straight. Light on the first chest exercise? We're talking about the semi-incline dumbells right? How many sets? Then do heavier but flat? Then finally all out heavy hammer? What about my last exercise? The machine flyes?

 

[Smokescreen]

Take two weeks off. Your muscles may be conditioned and won't go anywhere in terms of hypertrophy due to your strength limitations. Give something like HST a shot, just for your chest if nothing else.

Are you eating enough calories? What are your stats and how much are you eating, approximately?

I already took 2 weeks off due to my busy work schedule. Believe me...look at my avatar bro. I am eating 7 meals a day and taking gear. That is not the problem.

 

[Smokescreen]

It is very possible that it's just genetic.

Dumbells are a great idea, especially incline. Weighted dips are also good. I find they improved my chest somewhat. You can also do flat barbell bench - just don't go to (or too close to) failure.

I am confused as to how your power rack is usually hogged up when there's nobody else at the gym though

That would be the best option if you can - bench in the rack.

Have you tried other training ideas such as pre-exhaust as maybe it's your tris or delts that are failing before your chest in many exercises? And what about something to shock your chest such as dropsets and/or hitting it twice a week for a while?

My one and only powerrack is usually hogged up. The reason being is that much older people go at 5am and they use it. Still, I don't think I can use that. If either one of my shoulder gives out, that thing is coming straight down and I won't have time to lock it. Belive me, I know this! It too has happened to me. I simply cannot do anything that can come straight into my body and hurt me. Hence why I cannot do bench press. I will do dumbells though. If my shoulder gives out, then the dumbell will most likely go besides me.

 

[Fast Twitch Fiber]

Have you ever benched on a Smith Machine? It's a bit safer as all you need to do is be able to flip your wrists to catch on the rack.

 

[Smokescreen]

LOL...dude, didn't you read what I said above? I said I...oh fuck it! Just read! I'm not about to type my explanation again. Sorry.

 

[cwick0]

Ok...let me get this straight. Light on the first chest exercise? We're talking about the semi-incline dumbells right? How many sets? Then do heavier but flat? Then finally all out heavy hammer? What about my last exercise? The machine flyes?

1. strict incline (~35-40 degree angle): since you are having trouble with your shoulders, i would do as much as you can withstand, whether that is 40lb dbs or 80lb dbs.

2. flat dumbbells: again as heavy as your shoulders will allow you to do.

3. hammer equipment.

I would start out heavy and get lighter towards to end, only lighter because you should be getting tired and not be as strong. Also, mess around with your rep schemes on bench, say 3 sets of 10 at the same weight or maybe sets of 10 as high as you can physically go.

Theoretically this should be enough, but if you want more you can hit the flys (either machine or dbs) or hit some pushups.

here is an example of one of my chest workouts (this week's):

flat barbell bench: 135x20, 225x10, 275x10, 315x10, 365x10, 405x8
incline dbs: 100sx10, 110sx10, 120sx10
pushups: 1 set of 50.

Let me know if i can be of any more assistance.

 

[Smokescreen]

But do you think that maybe its Hammer that sucks? I mean...I do notice that there isn't much of a negative with the hammer equipment. That shit just kinda comes back down at you. And doesn't have that same negative feel like a free weight. Do you think that maybe I need more negatives?

 

[cwick0]

But do you think that maybe its Hammer that sucks? I mean...I do notice that there isn't much of a negative with the hammer equipment. That shit just kinda comes back down at you. And doesn't have that same negative feel like a free weight. Do you think that maybe I need more negatives?

Im not sure about the hammer strength equipment, i know it is good, but i always try to avoid any equipment. Im a firm believer in free weights.

I suspect the hammer equipment doesnt allow you to use your stabilizers very much and that is what you are missing from the dbs or barbell. I can never get enough barbell, but i have to hit the dbs for some extra stabilizer work and for more symetry.

Lastly, i rarely do negatives because the weight would be ridiculous, something like 450 or 500lbs on flat barbell bench. However, i utilize rest pauses a ton. I love to finish each chest exercise with some rest pauses. All i do is rest the bar at the bottom and count for 1-3 seconds then press the weight back up.

 

[njlw226]

I am confused as to how your power rack is usually hogged up when there's nobody else at the gym though

lol

 

[Smokescreen]

My one and only powerrack is usually hogged up. The reason being is that much older people go at 5am and they use it. Still, I don't think I can use that. If either one of my shoulder gives out, that thing is coming straight down and I won't have time to lock it. Belive me, I know this! It too has happened to me. I simply cannot do anything that can come straight into my body and hurt me. Hence why I cannot do bench press. I will do dumbells though. If my shoulder gives out, then the dumbell will most likely go besides me.



HAHAHAHA....dumbass!

 

[IRL]

Still, I don't think I can use that. If either one of my shoulder gives out, that thing is coming straight down and I won't have time to lock it. Belive me, I know this! It too has happened to me.

Doesnt your power rack have the safety bars on the sides? With the 2 safety bars in place...that weight is not going to hurt you, just bounce off the safety bars. No locking like a Smith Machine.

I never work with a spotter...yet I always go for my maxs on a power rack with the safety bars put about an inch up from my chest.

 

[Fast Twitch Fiber]

LOL...dude, didn't you read what I said above? I said I...oh fuck it! Just read! I'm not about to type my explanation again. Sorry.

You said your gym's power rack was always tied up. I'm talking about the Smith machine. The Smith machine is not the same thing as a power rack.

 

[Maxell1]

My chest has a hard time growing too, but I always train it hard and it's always sore. Here is a good resource:

http://www.bodybuildingpro.com/chest.html

I just keep training - whatever happens happens I guess, and I hope for the best.

 

[WalkingBeast]

I think it may be that your using the hammer strength machines as your main chest exercise and can only access 85lb dumbells. Those are two big problems right there, in my opinion. If you really cant do flat benches then you have no choice but to avoid them. Im not sure of the problem exactly. Is it pain in your shoulder, or it just locks up and gives out? If it gives out you might want to see what you can do on a power rack or smith machine as suggested. The weight will fall on the pins and not crush you if you set it right. Though Id stick to heavy freeweight to build size on the chest. Can you do inclines? Inclines are great also. If you cant do barbell presses at all for whatever reason, then its hard to reccomend a routine with 85lb dumbells and hammer strength machines. I know when I was using hammer strength machines after my injury I was losing size and strength on my chest and bench. Nothing has worked for me like flat and incline bench presses. I dont use dumbells much at all for presses, but alot of people swear by them. Might be time to change gyms if possible. I can tell in the avatar that youve got strength, looking fucking powerful brother. 85's wont do the trick in my mind. For now, maybe try the smith or power rack if you can. Once the pins are set safety shouldnt be an issue. If you can find a training partner for chest only, that can really help also. Just a few suggestions. Keep KILLING that shit!!