Please Scroll Down to See Forums Below I work my chest once a week.. i do flat .. 3-4 sets . then i do incline 3-4 sets, then i do decline 3-4 sets. then i do some dumb bell flat presses, then some flys.. But my chest still wont grow. Its decently big but not as big as i want it to be. Can anyone tell me why? Should i switch just to dumb bells? will that work. let me know thnx.
my chest sux my weenie..
- Thread starter Xalthus
- Start date
Organon 63
New member
HEAVY ASS DUMBELLS!!!! they work like a charm. I actually stoped doing them because they put on so much size/thickness. My chest is too big look normal with shirts on. No regrets though......keep pumpin'!
O63
O63
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Japanese machine
New member
pre-exhaust, and no more than 6 sets to failure, your definatly over working your chest.
try this;
incline 3 sets 4-8 reps all failure
flat dumbell flyes 3 sets 5-10 reps all to failure
try this;
incline 3 sets 4-8 reps all failure
flat dumbell flyes 3 sets 5-10 reps all to failure
I have the same problem bro, but have start to overcome it. IMO, take that flat barbell bench and throw it into the f'in street, it never does a thing for me as far as chest growth. Last summer I was benching 225 for 6 (At only 170 pounds) and my chest still wouldn't grow. For me, the best routine is incline barbell, followed by flat dumbell, flys or decline (you can switch it up) and then burn it out on the pec deck. Does anyone else have any suggestions on what worked for them?
Powerchord
New member
I agree with the overworked part and the mixin it up every few weeks or so...shocks the shit out of your pecs!
P
WER
_______________________________________
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P
WER_______________________________________
"Stand for something or you'll fall for anything"
Delinquent
Well-known member
I remember reading that Dorian said the whole muscle shock routine is BS. He said that it's just an excuse for not being able to tough it out and add more weight to the bar. Goes against all the reading that I've done but hell look at him.
Nathan
New member
I think that if your strength is still going up on an exercise then you should consider sticking with it for a while longer until your gains start to slow more. Just my opinion though. Also, exercises like squats and deadlifts should always be done or at least some variation thereof.
I agree with gtaman on this one dips and pull ups will do wonders as well as useing the butterfly machines, For about the next 3 weeks do not do any bench presses or inclined presses, If you still have the need for the movement do push-ups. These movements will actualy help you to grow in many ways. They will help buid up your connective tissues so that you will be able to build larger muscles with out as much chance of injury and they will also help to strech out or broaden your muscle fibers. If you look at a guy that sticks with bench presses as the main part of their chest workout the pecs will actualy look like there pushing into each other in the middle of your chest, By doing the movements that I am sugesting as a focus in your chest work you will make the chest look broader and the pecs will tie into the shoulders better. now after the 3 weeks go back to the bench and you should start to see much better results- Superfrk
solidspine
New member
Great post, I am going to cut my chest routine and see if it starts to grow.
Having the same problem as you bro, if you find a solution, let me know.
Having the same problem as you bro, if you find a solution, let me know.
thnx for all the great replies! ya i think i am over working it.. and
"if you look at a guy that sticks with bench presses as the main part of their chest workout the pecs will actualy look like there pushing into each other in the middle of your chest", ya my pecs are connected in the middle, so when i flex hard the middle rises up half the size of the pec.. and it makes it look smaller.. I dont want to cut down benching at all.. what i think i will do is
cut down my sets .. throw flat barbell out and go with dumbells.. (and yes i do dips). and do low heavy reps.. Ill try this at the gym in a few dayz and tell you guys what happened. Also if i dont "feel the burn" on my chest.. i always dont think they got worked so thats why i am doing so much to the chest cause i dont feel the burn till i blast the hell out of them....
"if you look at a guy that sticks with bench presses as the main part of their chest workout the pecs will actualy look like there pushing into each other in the middle of your chest", ya my pecs are connected in the middle, so when i flex hard the middle rises up half the size of the pec.. and it makes it look smaller.. I dont want to cut down benching at all.. what i think i will do is
cut down my sets .. throw flat barbell out and go with dumbells.. (and yes i do dips). and do low heavy reps.. Ill try this at the gym in a few dayz and tell you guys what happened. Also if i dont "feel the burn" on my chest.. i always dont think they got worked so thats why i am doing so much to the chest cause i dont feel the burn till i blast the hell out of them....
Ercole
New member
Check your chest position
I had this problem for years -- my triceps got huge from chest exercises, but the chest barely grew. Then I figured out just sticking your chest out and pulling your shoulders back a little will throw the resistance more onto your pecs and off the tris.
Just before I start the first rep, I expand my ribcage and press my sternum out towards the front. For me, this little adjustment made tons of difference and my chest is now one of my best parts.
I had this problem for years -- my triceps got huge from chest exercises, but the chest barely grew. Then I figured out just sticking your chest out and pulling your shoulders back a little will throw the resistance more onto your pecs and off the tris.
Just before I start the first rep, I expand my ribcage and press my sternum out towards the front. For me, this little adjustment made tons of difference and my chest is now one of my best parts.
Ercole
New member
Check your chest position
I had this problem for years -- my triceps got huge from chest exercises, but the chest barely grew. Then I figured out just sticking your chest out and pulling your shoulders back a little will throw the resistance more onto your pecs and off the tris.
Just before I start the first rep, I expand my ribcage and press my sternum out towards the front. For me, this little adjustment made tons of difference and my chest is now one of my best parts.
I had this problem for years -- my triceps got huge from chest exercises, but the chest barely grew. Then I figured out just sticking your chest out and pulling your shoulders back a little will throw the resistance more onto your pecs and off the tris.
Just before I start the first rep, I expand my ribcage and press my sternum out towards the front. For me, this little adjustment made tons of difference and my chest is now one of my best parts.
