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lagging chest

M

mish12345

New member
my chest has always been a downfall of mine, it is smaller in proportion to the rest of my upper body, and the same goes for the strength of it. I've got huge arms and delts but small pacs so as you can imagine it doesnt look ideal.

What is the best way for me to try to bring it up to the same level as the others? Seeing as it takes 5-6 days till you can re-train chest Im not sure how to go about it. And if I keep training the way I am, then yes it wil get bigger and better, but by then my arms etc will be even bigger lol.

I'm also on gear if that makes any difference to the way I train it, mainly meaning recovery wise.

Thanks for any help :artist:
 
You mention you are on a cycle? Post that up.

What is your typical chest training day?

Exercises, sets, reps, rest breaks, concentration on positives, negatives, etc...? You can toss in your diet if you'd like, but I am assuming you are trying to gain mass. Age? height? Measurements? Oh, are the exercises dumbbell or barbell, machine or free weights? Hit us, let us know what you are doing.
 
Donnie Darko said:
You mention you are on a cycle? Post that up.

What is your typical chest training day?

Exercises, sets, reps, rest breaks, concentration on positives, negatives, etc...? You can toss in your diet if you'd like, but I am assuming you are trying to gain mass. Age? height? Measurements? Oh, are the exercises dumbbell or barbell, machine or free weights? Hit us, let us know what you are doing.
Click to expand...


Good questions. K coming at ya.
 
you can train chest 2x a week.. especially while on gear. Less chance of overtraining. Mine chest is lagging to and when I bumped it up to 2x a week it helped..
 
post up your routine. this will probably get moved to the weight lifting forum in case it disappears on ya.
 
Donnie Darko said:
It has been over a year since I had gone there. I forgot just how good some of their articles are.
Click to expand...


agree--never had a workout make me want to cry like a little girl-until i found that site---
 
same rec's as the last few guys. 2x a week and vary up the routine a lot. Experiment with negatives as well as ultra high reps and ultra low reps. Any weight you are lifting you should be failing at 75% of your target and push through the last 25%. Also one note, I see a lot of guys do too much bench press when training chest. Make sure you are changing up the exercises frequently including the order in which you do them.

Those few things helped me catch my chest up as well...

Also out of interests sake - how tall are you?
 
Oh, one other thing....and this might sound like witchcraft, but........make the pecs contract to push the weight up. Focus and make your pecs contract to push up the weight and not the shoulders and arms because that is just cheating to make your shoulders and arms bigger while your pecs don't get all of the benefit.

Now, if you don't mind, post up that holy grail of diet and routine, and let's see the nectar of the gods that is called AAS.
 
mish12345 said:
my chest has always been a downfall of mine, it is smaller in proportion to the rest of my upper body, and the same goes for the strength of it. I've got huge arms and delts but small pacs so as you can imagine it doesnt look ideal.

What is the best way for me to try to bring it up to the same level as the others? Seeing as it takes 5-6 days till you can re-train chest Im not sure how to go about it. And if I keep training the way I am, then yes it wil get bigger and better, but by then my arms etc will be even bigger lol.

I'm also on gear if that makes any difference to the way I train it, mainly meaning recovery wise.

Thanks for any help :artist:
Click to expand...

vary your chest routine and rep scheme often.
 
Dumbells.
Drop the reg flat bench bar press for now. Does not go deep enough and invloves to much tricep and front delt.

Don't be ashamed of going fairly light untill you get down the correct dumbell form.
Temp is a important factor as well .Slowly lowering the dumbells and squeezing the hell out of your chest at the top.
When your doing them correct you will know your chest will pump up like ballons.

Then throw back in the reg flat bench every few weeks for strenght.

As mentioned above squats do make everything grow.
 
Donnie Darko said:
You mention you are on a cycle? Post that up.

What is your typical chest training day?

Exercises, sets, reps, rest breaks, concentration on positives, negatives, etc...? You can toss in your diet if you'd like, but I am assuming you are trying to gain mass. Age? height? Measurements? Oh, are the exercises dumbbell or barbell, machine or free weights? Hit us, let us know what you are doing.
Click to expand...

Im on 500mg test e per week, its my first cycle.

My diet is fine, yes I am bulking, eating 6 meals a day and 1 liquid meal.

At the moment my chest day, which is once every six days, looks like this:

flat dbell press 12/10/8/6
weighted dips 3x8
flat dbell flyes 12/10/8

Although I have an injury so cant do dips at the mo so i don incline bench.

I'm 21, 6foot, weighed 82.2kg when started cycle, currently weigh 89.6kg.

I see some of you suggest training chest twice a week whilst on cycle, I will give this a go it just means it will become awkward having to make sure delts/tri's is at least one day apart from chest day.

Any advised routines etc or problems with my current routine welcome, thanks.
 
mish12345 said:
Im on 500mg test e per week, its my first cycle.

My diet is fine, yes I am bulking, eating 6 meals a day and 1 liquid meal.

At the moment my chest day, which is once every six days, looks like this:

flat dbell press 12/10/8/6
weighted dips 3x8
flat dbell flyes 12/10/8

Although I have an injury so cant do dips at the mo so i don incline bench.

I'm 21, 6foot, weighed 82.2kg when started cycle, currently weigh 89.6kg.

I see some of you suggest training chest twice a week whilst on cycle, I will give this a go it just means it will become awkward having to make sure delts/tri's is at least one day apart from chest day.

Any advised routines etc or problems with my current routine welcome, thanks.
Click to expand...

you need more sets bro
give omegas chest workout a try
 
i had the same problem bro.
but a few weeks back i started to train chest 2 a week. mondays and fridays are my chest days, ill do 5-6 sets on 3 exercises, supersets sometimes sometimes heavy. and my chest just exploded.
 
Lots of way you can attack your chest, but one of the problems might be that you don't respond well to flat bench presses (dumbbells or barbells).

Of course genetics play a large part, but I also think some people just don't respond well to certain exercises due to differences in bodystructure/joint size/leverages...etc.

I've never responded well to flat presses either with the barbell or dumbbells where as Incline (DB's or Barbell), Dips and Hammer-Strength Decline/Wide Chest Presses work very well for me.

You could train chest twice a week as others have suggested, but the problem might be your choice of exercises. Not saying they are bad, but they just might not be working for you. What works for one guy doesn't always work for the rest of us due to our genetic makeup.

Pre-exhausting the chest with some cable crossovers/flyes before moving onto the presses is said to be another pretty effective method for lagging chest...so that's something else you could try.

For what it's worth - my current chest routine:

Incline Dumbbell Bench Press: 3 Sets of 6 - 8 Reps
Hammer-Strength Machine Wide or Decline Chest Press: 3 Sets of 8 - 10 Reps (really like some of the hammer-strength equipment..this one is great for chest IMO)
Machine Flyes: 2 Sets 10 - 12 Reps
Weighted Dips: 3 Sets 8 - 10 Reps...sometimes superset flyes with dips and do higher reps with no additional weight (bodyweight only).
 
instant.muscle said:
ur not doing any incline, incline is what gives ur chest mass
Click to expand...

i had done inclines every session till recently for about 6 months so decided to mix up a bit. does incline give more mas than flat?!
 
well everyone is different, but the way it worked for me and most people, they do bad form on flat bench and cheat with their backs just for their ego to have a high bench, i actually dont do flat barbell anymore, my routine is
4 sets incline DB
4 sets machine flies
4 sets incline db flies
4 sets dips
all til failure
 
instant.muscle said:
well everyone is different, but the way it worked for me and most people, they do bad form on flat bench and cheat with their backs just for their ego to have a high bench, i actually dont do flat barbell anymore, my routine is
4 sets incline DB
4 sets machine flies
4 sets incline db flies
4 sets dips
all til failure
Click to expand...

ive never had an issue as regards form when flat benching. is 16 sets not far too much? I was always under the impression 10-12 sets for large bodyparts
 
If your chest was healthy and there are no injuries, here is a suggestion to try........

A set of flat bench dumbbell presses just for warm up with a lighter weight to get blood flowing and the muscles warmed.

3 sets of flat bench presses, 10-15 reps, 30 second max rest breaks (db or bb).
2 sets of incline presses, 10-15 reps, 30 sec max rest breaks (db or bb).
2 sets of decline presses, 10-15 reps, 30 sec max rest breaks (db or bb).
2-3 sets of flat bench fly's, 10-15 reps, 30 sec max rest breaks (db).
2-3 sets of db or bb flat bench pullovers, 10-15 reps, etc....
3 sets of cable cross-overs (drop sets...as many reps as you can without passing out).

Next step....eat like a pig if you are wanting to bulk up that chest.

That may sound like a lot, but you may not regret it after trying that and eating to grow along with it. It might be a huge curveball to throw to your chest routine, but if you eat, you may still yet burn fat while packing on muscle at the same time.
 
until you have at least 3 lbs. per inch of height (at 6 feet tall that's 216 lbs., or 98.2kg) at a decently lower bodyfat %, you don't have any "weak" or "lagging" body parts...you just need more overall mass.
 
ceo said:
until you have at least 3 lbs. per inch of height (at 6 feet tall that's 216 lbs., or 98.2kg) at a decently lower bodyfat %, you don't have any "weak" or "lagging" body parts...you just need more overall mass.
Click to expand...

how do you gather that? I'm just under 90kg at the moment.
 
mish12345 said:
how do you gather that? I'm just under 90kg at the moment.
Click to expand...

like I said, you just need more mass. Hit 220, then see where your weak spots are.
 
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