Is my chest slacking behind?

[Andystal03]

Earlier today it was mentioned to me and I am kind of curious. I have been lifting steadily 5 times a week, taking No-XPLODE Animal Pak and other Creatine during a few periods, for a year.

My weekly training is:
MON/THUR = Chest, Bis, Tris
TUES/FRI = Lower Body
WED = Shoulders/Back

My bench around Feb of last year was BARELY getting 135 up over once. I maxed out in December at 200 flat.

My main concern is that my chest is not performing as well as the rest of my body. My chest has visibly stayed approximately the same while my arms are visibly larger and more defined as well as shoulders. I am able to control the muscles in my chest to a point, something I could not before.

I could list my weights on the workouts I do if that is anymore helpful to whether I am performing well enough with my chest.

 

[bblazer]

Welcome to my world. As a percentage, my bench has never even come close to the gains that the rest of me has. Even some of the pro Strongmen I know have the same issue. It is very common. Although the pcs are a nice big slab of muscle, getting them to grow and get stronger can sometimes be difficult do to the way they are used, and the way other muscles interact with them.

For proof, take a look at Scott Mendelson. He (I think) holds the record bench at 1080 lbs. However, his pecs are small compared to the rest of his body.

Don't worry about it, and hang in there. It will come. I know of a quote that applies here...

"I trudge the road of happy destiny."

B-

 

[Big_BK]

I have the same problem. Pecs are not proportionate to the rest of my body and are much weaker. Last time i maxed on bench i hit 315 for a tripple but my squat and deadlift are close to 600lbs.

 

[bblazer]

You could also wear spaghetti strap tank tops and do nothing but Pec Decs and BD flyes. That might work.

B-

 

[ryno9000]

You could also wear spaghetti strap tank tops and do nothing but Pec Decs and BD flyes. That might work.

B-

That's my approach.

 

[Jocques Straap]

Here are some charts!

Back squat — 100 %

• Bench press and pull-up — 77.8 %

• Front squat and close-grip bench press — 70 %

• Hang clean — 63 %

• Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 60 %

• Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 56 %

• Dumbbell overhead press (two dumbbell total) — 45.5 %

• Hammer curl (two dumbbell total) — 44 %

• Dumbbell curl (two dumbbell total), barbell curl, and one-dumbbell overhead triceps extension (one dumbbell) — 42 %

• Bulgarian squat (weighted) — 38.5 %

• Lunge (weighted), split squat (weighted), and press-down — 35 %

• E-Z bar skull crusher — 33.6 %

• Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 30.8 %

• Seated calf raise and pec fly (two dumbbell total) — 28 %

• Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 18.2 %

• Deadlift — 140 %

 

[ExtraMile]

At one point I could BB Row just 1kg less than I could Zercher Squat and my flat bench was much lower than both. It should catch up bro, now I bench more than I row...

 

[lockdownd7]

Are we talking kilos or pounds? If your bench is 200 lbs., you can't expect to have that much chest size, as the training history is just not there. But if your arms are growing, it's a surefire sign that you're not recruiting your pecs while benching. Which if size is a goal, is obviously not good. If you pay attention, you can tell what's accomplishing the majority of the work while benching. For you, it's obviously the arms/shoulders. Next WO, start the weight a little lower and really strive to feel the pecs doing the work. It may take a little while to get this motor control down, but once you got it, you should see nice results.

 

[Andystal03]

lockdown, you are probably right with the arms/shoulders. how would i go about triggering the pecs more while benching? flex the chest while benching?

edit: i expected somewhat of a change in appearance going from 135 to 200lb bench press is what i meant. I just feel that my chest in the appearance and strength aspect aren't up to par with everything else.

 

[bblazer]

lockdown, you are probably right with the arms/shoulders. how would i go about triggering the pecs more while benching? flex the chest while benching?

edit: i expected somewhat of a change in appearance going from 135 to 200lb bench press is what i meant. I just feel that my chest in the appearance and strength aspect aren't up to par with everything else.

More than likely your front delts have given you the strength increase.

B-

 

[lockdownd7]

Yea, just focus all of your mental attention while benching on using your pecs to move the weight. If you do that, you should notice some nice improvement. You might also do a couple of sets of light flyes or something similar before benching, just to really get your pecs fired up and ready to work.

 

[ryno9000]

Here are some charts!

Back squat — 100 %

• Bench press and pull-up — 77.8 %

• Front squat and close-grip bench press — 70 %

• Hang clean — 63 %

• Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 60 %

• Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 56 %

• Dumbbell overhead press (two dumbbell total) — 45.5 %

• Hammer curl (two dumbbell total) — 44 %

• Dumbbell curl (two dumbbell total), barbell curl, and one-dumbbell overhead triceps extension (one dumbbell) — 42 %

• Bulgarian squat (weighted) — 38.5 %

• Lunge (weighted), split squat (weighted), and press-down — 35 %

• E-Z bar skull crusher — 33.6 %

• Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 30.8 %

• Seated calf raise and pec fly (two dumbbell total) — 28 %

• Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 18.2 %

• Deadlift — 140 %

What are these percentages of? Your total body weight?

 

[bblazer]

They are percentages of the back squat. As in "if your back squat weight is considered 100% the following exercises are x percentage of that."

B-

 

[dabuffguy]

I have never been exceptionally strong at the bench press, and quite the contrary I have been weak compared to my other lifts.

However, that lack of strength has in nowise been a factor for my chest not growing and I consider it one of my best parts of my physique.

You don't need to bench 500 lbs to have a huge chest. And in fact, you don't even need to bench 300lbs to have a huge chest.

Heavy weight does stimulate growth, but there are others way do it if you are weak at the bench like myself (I have done 335lbs which isn't too bad, but nothing to gloat about). It's called proper form and actually working the intended muscle, and not the auxiliaries in the movement like delts and tris.

OMEGA has helped me understand this very important factor about lifting to target and stimulate muscle growth vs just lifting heavy weight and hoping getting stronger will make your muscles big.

 

[ryno9000]

They are percentages of the back squat. As in "if your back squat weight is considered 100% the following exercises are x percentage of that."

B-

Good to know. Is that based on 100% of a one rep max? or is it all proportional meaning if you can do 6 reps of x weight at back squat, you should be able to do 6 reps at 33.6% of that weight for skull crushers? I guess that is the same thing. Nevermind, I am retarded.

 

[bblazer]

Don't worry.

So am I.

B-

 

[ExtraMile]

Here are some charts!

Back squat — 100 %

• Bench press and pull-up — 77.8 %

• Front squat and close-grip bench press — 70 %

• Hang clean — 63 %

• Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 60 %

• Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 56 %

• Dumbbell overhead press (two dumbbell total) — 45.5 %

• Hammer curl (two dumbbell total) — 44 %

• Dumbbell curl (two dumbbell total), barbell curl, and one-dumbbell overhead triceps extension (one dumbbell) — 42 %

• Bulgarian squat (weighted) — 38.5 %

• Lunge (weighted), split squat (weighted), and press-down — 35 %

• E-Z bar skull crusher — 33.6 %

• Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 30.8 %

• Seated calf raise and pec fly (two dumbbell total) — 28 %

• Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 18.2 %

• Deadlift — 140 %

So according to this the 4 exercises in which you can lift the most weight are back squats, deads, flat bench and pullups?
Damn what about dips, I dip more weight than I bench!

 

[ryno9000]

So according to this the 4 exercises in which you can lift the most weight are back squats, deads, flat bench and pullups?
Damn what about dips, I dip more weight than I bench!

That is awesome that you have such an ability to do dips. Everyone is going to be different by some degree just based on how they are built. My guess is too that as you get a little older and start developing a bit more all over that will change and your bench will go up far above dip ability. I can't imagine dipping with 4-5 plates hanging from my belt lol.

 

[WiggyWild]

You could also wear spaghetti strap tank tops and do nothing but Pec Decs and BD flyes. That might work.

B-

LOL

I had to wait 10 mins yesterday to use the squat rack because one guy was benching off the FLOOR in what appeared to be a baby blue woman's tank top.