help with pecs please

[Extra_Strong]

if you want to increase your bench you might want to take Arnold's advice. you see, when you do flat or incline BB or DB presses, your chest is wayy bigger and stronger than the triceps and deltoids which are secondary in the movements. so the chest isn't getting as much as a workload as the secondary muscles are. your delts and tris exhaust much quicker, so the chest isn't fully worked on. what you want to do is pre-exhaust and isolate to chest with flys or cable crossovers first, then head on to the presses. it will dent your ego and lower the weight you can handle w/o a doubt, but i know it helped me increase 2 reps on my bench after about 2 weeks of following this method! I would do this for a few weeks, then test your strength. hope it helps!

I dont know what this guy is talking about ha ha.. but i dont think he was having a problem with strength. and as far as your pre-exhausting you muscles you just got more endurance, causeing you to go up two big reps wooo hoo! ..

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i agree with ZGzaZ all you can do is diet down more.

 

[SgtSlaughter]

if you want to increase your bench you might want to take Arnold's advice. you see, when you do flat or incline BB or DB presses, your chest is wayy bigger and stronger than the triceps and deltoids which are secondary in the movements. so the chest isn't getting as much as a workload as the secondary muscles are. your delts and tris exhaust much quicker, so the chest isn't fully worked on. what you want to do is pre-exhaust and isolate to chest with flys or cable crossovers first, then head on to the presses. it will dent your ego and lower the weight you can handle w/o a doubt, but i know it helped me increase 2 reps on my bench after about 2 weeks of following this method! I would do this for a few weeks, then test your strength. hope it helps!

It's just a 2 week deload. We all need them when we begin to stall on our lifts.

 

[HaZaRDouZ]

hey bro, those are some heavy weights you are using. i would try to these 3 exercises for your chest workout.

start with incline bench 3x6-8 great form, on these you need to pause at the bottom for 2-3 seconds before pressing.

flat bench hammer machine. pause at top and push your chest out real hard. make it count.

flys, alternate a fly machine and incline cable flys. i see that you are doing 80lb flys in each hand. i am sorry but i am doubting that your form is good with those weights. 80lb flys thats alot of weight on your joints and arms. if you want to keep the incline flys, move to the cable and make slow your movements down. muscle growth comes with perfect form..


good luck!

 

[al420]

hey bro, those are some heavy weights you are using. i would try to these 3 exercises for your chest workout.

start with incline bench 3x6-8 great form, on these you need to pause at the bottom for 2-3 seconds before pressing.

flat bench hammer machine. pause at top and push your chest out real hard. make it count.

flys, alternate a fly machine and incline cable flys. i see that you are doing 80lb flys in each hand. i am sorry but i am doubting that your form is good with those weights. 80lb flys thats alot of weight on your joints and arms. if you want to keep the incline flys, move to the cable and make slow your movements down. muscle growth comes with perfect form..


good luck!

Right out of Muscle and Fitness ...

 

[thegoodfoods]

I dont know what this guy is talking about ha ha.. but i dont think he was having a problem with strength. and as far as your pre-exhausting you muscles you just got more endurance, causeing you to go up two big reps wooo hoo! ..

..
..
i agree with ZGzaZ all you can do is diet down more.

hey, i was just giving some advice on how someone might easily increase their bench. it worked for me. it could make his chest bigger and make it show more veins.

all i was doing was trying to help

 

[mad_monkey59]

The guys have already nailed it when they to you spoke about genetics. God (or whatever deity you follow) made you that way, and thats the way it is.

Personally, I would stick to the basic stuff, specfically diet and heavy compound movements.

The muscle fibres in your chest go horizontally - sternum and out - that is to say you cannot target a spot on a muscle fibre whether it be further in or further out (inner pec/outer pec), but you can however go up and down the pec (upper/lower pec). So I would suggest throwing in some declines, perhaps the extra lean growth would put a better (visible) shape on the muscle. I notice you do lots of upper work, not much lower. Normally you don't need it, but it might be worth a shot.

Not much you can do really mate. Lower your bodyfat if all else fails.

Good luck.

 

[Extra_Strong]

hey, i was just giving some advice on how someone might easily increase their bench. it worked for me. it could make his chest bigger and make it show more veins.

all i was doing was trying to help

Well i understand you did this and it felt effective, but did u increase your bench or did you increase your reps?

i understand you wanted to share you happiness. but i just disagree.

 

[thegoodfoods]

Well i understand you did this and it felt effective, but did u increase your bench or did you increase your reps?

i understand you wanted to share you happiness. but i just disagree.

i got an overall higher bench.

but... it could just be because i chose to change things up. i guess i kept my muscles guessin so they adapted to the change.

i repect the fact that you may disagree on that little routine i stated before, but...

you can't disagree that growth will come if you keep your muscles guessing.

^THAT^ is the truth

That's probably what happened to me

 

[mad_monkey59]

i got an overall higher bench.

but... it could just be because i chose to change things up. i guess i kept my muscles guessin so they adapted to the change.

i repect the fact that you may disagree on that little routine i stated before, but...

you can't disagree that growth will come if you keep your muscles guessing.

^THAT^ is the truth

That's probably what happened to me

That phrase really annoys me.

Muscles don't have brains. muscles don't think, and they don't get surprised. They respond to stimulus - to damage.

Cause hypertrophy - eat - they grow, thats it.

It's science at the end of the day.

What you are getting at is the fact that your muscles will adapt - get stronger and bigger - to the correct stimuli, thats why you train. You don't have to jump out on them in the dark or secretly grab a dumbell mid-bench press to shock your biceps; if you understand what I am saying. In my opinion, unless you are steroids, once you get into the whole pre-exaustion, super-setting, tri-setting, drop setting and so on in order to bring your lifts up, at this point in your training... you are on a very dark road.

I don't mean to be pedantic.

 

[Cynical Simian]

you can't disagree that growth will come if you keep your muscles guessing.

^THAT^ is the truth

That phrase really annoys me.

Muscles don't have brains. muscles don't think, and they don't get surprised. They respond to stimulus - to damage.

Cause hypertrophy - eat - they grow, thats it.

It's science at the end of the day.

What you are getting at is the fact that your muscles will adapt - get stronger and bigger - to the correct stimuli, thats why you train. You don't have to jump out on them in the dark or secretly grab a dumbell mid-bench press to shock your biceps; if you understand what I am saying. In my opinion, unless you are steroids, once you get into the whole pre-exaustion, super-setting, tri-setting, drop setting and so on in order to bring your lifts up, at this point in your training... you are on a very dark road.

I don't mean to be pedantic.

Argh, I was going to make a "you damn well bet I can disagree" post, but this guy beat me to it.

Great post, especially the part in bold.