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Help build my chest!
- Thread starter GOLUAN
- Start date
Protobuilder
New member
If you're getting more cut, do you mean that you're losing a little bit of weight? What's the scale doing? Going up? Going down? If the latter, don't expect ANY muscle to start blowing up.
If the scale's going up, but your chest just isn't growing, post your current routine, and post what you've been doing for the past few months.
If the scale's going up, but your chest just isn't growing, post your current routine, and post what you've been doing for the past few months.
Chest size is largely genetic. For the most part, DNA dictates what part of your chest grows. There are a few things I would do to make gains on the inner chest (although you won't be able to target the inner chest exclusively):
Dumbbell flies
Cable Crossovers
Bring in your grip on the bench press
Holding the two fly motions at the top of the rep help me with putting a little more emphasis on the inner chest.
That said, if bench press is the only thing you do for chest, your routine might need modification.
Dumbbell flies
Cable Crossovers
Bring in your grip on the bench press
Holding the two fly motions at the top of the rep help me with putting a little more emphasis on the inner chest.
That said, if bench press is the only thing you do for chest, your routine might need modification.
silver_shadow
New member
EAT MORE AND KEEP LIFTING AND BECOMING STRONGER. i doubt your chest will stay the same size then. flat bench and incline bench.
bignate73
New member
use your current pressing routine, or use 5x5 but throw in six 5 second negatives (1x5) at the end. you might not have enough negative work. don't go exclusively to doing negatives but you might be able to throw that on the end where your set of 6 is after going down to 2 reps. small tweak, but it could be the piece thats missing. without watching you bench, I'd be hard pressed to revamp your whole routine, it might be something small.
definitely drop the flyes though. waste of time and too hard on the shoulders IMO.
definitely drop the flyes though. waste of time and too hard on the shoulders IMO.
Guinness5.0
New member
If you've got a digital cam w/ video you could tape it and post it up. I've done it a few times (feels goofy to tape lifts at teh gym) and it's paid off fantastically. I honeestly think I improved my squat by 50 or more pounds b/c someone pointed out a seemingly minor technique issue that I wasn't aware of.GOLUAN said:
kingkrs
New member
try doing 10 sets of 10 for two or three weeks.
Use 70% of your 1RM and rest only 90 seconds between sets. Use a watch for this as it is really easy to cheat in the later sets. If you get all 10 by 10 then the weight was too light. You should not be able to get all 10x10. You should end up somewhere around 7 or 8 sets of ten with the last sets being around 8 or 9 reps. DO NOT DO FORCED REPS!! Just do what you can, and never start a rep that you can't finish by yourself.
This routine is the only chest exercise that will need to be done. If you do other movements on this day, you will risk overtraining. Believe me, you will be tired and sore afterwards, and your body will adapt by getting bigger!
Try it for a couple workouts, then switch back to the 5x5 routine to keep your strength. This should help you out.
Use 70% of your 1RM and rest only 90 seconds between sets. Use a watch for this as it is really easy to cheat in the later sets. If you get all 10 by 10 then the weight was too light. You should not be able to get all 10x10. You should end up somewhere around 7 or 8 sets of ten with the last sets being around 8 or 9 reps. DO NOT DO FORCED REPS!! Just do what you can, and never start a rep that you can't finish by yourself.
This routine is the only chest exercise that will need to be done. If you do other movements on this day, you will risk overtraining. Believe me, you will be tired and sore afterwards, and your body will adapt by getting bigger!
Try it for a couple workouts, then switch back to the 5x5 routine to keep your strength. This should help you out.
letsrun4it
New member
This is a really weird idea to some but my chest is the biggest part on me and this is what I do:
I work out my chest every 3 days for 4 weeks when I hit a plateau. I only do 1 exercise each time but I do usually 20 sets or so of it. I do like 20x 1 or 2 reps each at incline dumbell press and thats it for chest. Or 20x2 bench press.
Basically lifting hella heavy and only hitting it from 1 angle at a time.
Last time I did this I took my bench press up 25 pounds over 4 weeks.
I work out my chest every 3 days for 4 weeks when I hit a plateau. I only do 1 exercise each time but I do usually 20 sets or so of it. I do like 20x 1 or 2 reps each at incline dumbell press and thats it for chest. Or 20x2 bench press.
Basically lifting hella heavy and only hitting it from 1 angle at a time.
Last time I did this I took my bench press up 25 pounds over 4 weeks.
Letsrun4it- just curious.. how long would a typical chest workout last for you.. 20 sets of singles..? I'd bet if you were using 75%+ of you max for 20 sets, with rest, you'd be there for quite a while no?
My chest is the biggest too (well proportionally speaking) but I attribute that to doing 500 pushups a day when I was a kid. Oh, and maybe genetics.
My chest is the biggest too (well proportionally speaking) but I attribute that to doing 500 pushups a day when I was a kid. Oh, and maybe genetics.
I have a hard time developing my chest too. I have good tri's and shoulders but my chest doesn't like to grow. I think doing decline has done more for my chest than bench press. I feel a more powerful contraction and get a better pump.
I feel a lot of work in my tris while pressing so i moved my grip wider. I experimented with not locking out to keep constant tension on the chest and felt a differance.
I got pissed at my chest the last bulking phase and hit it with every intensity principle I could thinnk of, rest pause, drop sets, giant sets and my fav pre exhaust. I started really focusing on the muscle and flexing at the end of each rep. I slowed down the tempo of each rep and worked on the mind muscle link. It has responded well. Give it a shot and let us know.
I feel a lot of work in my tris while pressing so i moved my grip wider. I experimented with not locking out to keep constant tension on the chest and felt a differance.
I got pissed at my chest the last bulking phase and hit it with every intensity principle I could thinnk of, rest pause, drop sets, giant sets and my fav pre exhaust. I started really focusing on the muscle and flexing at the end of each rep. I slowed down the tempo of each rep and worked on the mind muscle link. It has responded well. Give it a shot and let us know.
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