need chest help bad

[flyingfox272]

Here's the deal, chest is not keeping up with the rest of my body. I have made it my priority so i will hit it every 3rd or 4th workout.

The problem seems to be the way i am built (6'4") with long arms or my technique or a combo of both.

It seems like my shoulder are carrying half the load, and my front delt growth proves it.

I mix things up quite a bit but here is a sample of my chest exersizes-
flat bench barbell
" "dumbbell
incline and decline barbell/dumbbell
weighted dips
dumbell flyes

What can I do to take the load off the shoulders and put it on my pecs?
Thanks,
fox

 

[anotherbutters]

Pick one of them, such as flat barbell bench, start with a weight you can easily do and steadily increase it by a small amount over time. Chuck out all the other exercises.

What does the rest of your week look like? What do you weigh? How much do you squat, dead and bench?

 

[medical]

Every 3-4 workouts equals once a week at best........try doing chest twice a week.

 

[Powerbuilder333]

Try illegal wide grip bench presses. Use a 36" grip instead of the standard 32". Lower the bar to the groove below your pec line right above your abs, then press straight up without letting bar travel up towards your face. When positioning yourself on the bench rotate your shoulder blades inward so you can feel them pinching your mid back. Keep your shoulders down towards the bench - don't let them come up towards the bar. Keep your butt on the bench but use your legs to push your butt towards your shoulders which need to be dug into the bench, this will cause a good arch to be developed.
Basically bench like a powerlifter with a extra wide grip and without pausing the bar on your chest. Go for 5 to 10 reps.

 

[ZGzaZ]

Try illegal wide grip bench presses. Use a 36" grip instead of the standard 32". Lower the bar to the groove below your pec line right above your abs, then press straight up without letting bar travel up towards your face. When positioning yourself on the bench rotate your shoulder blades inward so you can feel them pinching your mid back. Keep your shoulders down towards the bench - don't let them come up towards the bar. Keep your butt on the bench but use your legs to push your butt towards your shoulders which need to be dug into the bench, this will cause a good arch to be developed.
Basically bench like a powerlifter with a extra wide grip and without pausing the bar on your chest. Go for 5 to 10 reps.

Too complicated a response, and does not translate into a means of developement. There are two keys here... Anotherbutters hit one on the head, and hinted at the other one. 1) Steady progression in a big chest movement, forcing your muscle to adapt to more and more weight and thus providing a stimulus for growth... 2) Driving your bodyweight upward, you can't expect to gain chest muscle without gaining weight.

Also, as butters was getting to, your chest won't "overgrow" other body parts, if your hams, hips, quads, and back aren't up to par, then you will see very little growth in other parts of your body. This is why the squat, and deadlift are important.

 

[anotherbutters]

Also, as butters was getting to, your chest won't "overgrow" other body parts, if your hams, hips, quads, and back aren't up to par, then you will see very little growth in other parts of your body. This is why the squat, and deadlift are important.

Indeed. I had this article in mind when I mentioned squat and dead (just replace 'arms' with 'chest'):

http://www.elitefitness.com/forum/showpost.php?p=6975191&postcount=9

 

[flyingfox272]

Thanks for taking the time to respond I appreciate the input, I printed out the squat for arms article, looks like a good read.

I actually started taking my squating and dead lifts a lot more serious in the last couple months as I know this is key for overall growth.

 

[NJL52]

First. I don't like your work outs. I hate splits and it is obvious you are doing a split.

Read the training vault and look at a 5x5. They provide the best growth of everything.

 

[SgtSlaughter]

Give CGBP (Close grip bench press) a shot.

Only thing that's really going to change how your chest looks is adding muscle (total bodyweight) or stripping off bodyfat though.

 

[thegoodfoods]

Lots of lifters would assume that overall chest growth happens with a shoulder-width grip when Benching, but it's actually true when your arms are almost exactly perpendicular to the floor. just my 2cents

 

[ZGzaZ]

Lots of lifters would assume that overall chest growth happens with a shoulder-width grip when Benching, but it's actually true when your arms are almost exactly perpendicular to the floor. just my 2cents

overall chest growth can occur with ANY grip, as long as there is an increase on the bar over a period of time and a calorie surplus is present.

 

[al420]

Rippetoe and crew are taking this site the fuck over. Nice.

 

[Extra_Strong]

Try illegal wide grip bench presses. Use a 36" grip instead of the standard 32". Lower the bar to the groove below your pec line right above your abs, then press straight up without letting bar travel up towards your face. When positioning yourself on the bench rotate your shoulder blades inward so you can feel them pinching your mid back. Keep your shoulders down towards the bench - don't let them come up towards the bar. Keep your butt on the bench but use your legs to push your butt towards your shoulders which need to be dug into the bench, this will cause a good arch to be developed.
Basically bench like a powerlifter with a extra wide grip and without pausing the bar on your chest. Go for 5 to 10 reps.

Lots of lifters would assume that overall chest growth happens with a shoulder-width grip when Benching, but it's actually true when your arms are almost exactly perpendicular to the floor. just my 2cents

WIDE GRIP BENCH WILL NOT WORK YOUR CHEST MORE!!
WIDE GRIP CAUSES MORE STRESS ON YOUR SHOULD LEADING TO SHOULDER PROBLEMS. BUT EITHER WILL BUILD A GOOD CHEST!!

ADD WEIGHT GET STRONGER!! YES TRY TO 5X5 OR AT LEAST READ THE ARTICALS.. !!!


ALSO COULD BE YOUR FORM BE SURE YOU ARCH YOUR BACK I HAVE SEEN SOME TRY TO KEEP THERE BACK FLAT ON THE BENCH THIS WOULD CAUSE YOU TO USE YOUR SHOULDERS AND NOT YOUR CHEST... OTHER THAT THAT JUST EAT AND GET STRONGER

 

[bigred133]

If you are not pressing and pulling every workout, then your chest will not "keep up with the rest of your body" as you put it.

See 5x5 threads in the training sticky. Starting with the Rippetoe 3x5 will increase your bench even faster.

Buy the book Starting Strength and learn how to bench (and train) correctly.

www.startingstrength.com

Like AB said, throw out the other excercises.

And BTW: The last time I tried that wide grip bench I injured my anterior deltiod and it held me back for a year.

 

[Extra_Strong]

If you are not pressing and pulling every workout, then your chest will not "keep up with the rest of your body" as you put it.

See 5x5 threads in the training sticky. Starting with the Rippetoe 3x5 will increase your bench even faster.

Buy the book Starting Strength and learn how to bench (and train) correctly.

www.startingstrength.com

Like AB said, throw out the other excercises.

And BTW: The last time I tried that wide grip bench I injured my anterior deltiod and it held me back for a year.

SAME WITH ME I USED A WIDE GRIP FOR YEARS... AND THE REASON WAS BECAUSE OF THESE DUMBASSES TELLING ME IT WORKED MORE OF MY CHEST.... I JUST WORKED THROUGH THE PAIN THEN I STARTED READING THE RIGHT TYPE OF MATERIAL AND CHANGED MY GRIP. IT TOOK A LITTLE WHILE BUT SURE ENOUGH NO SHOLDER PAIN. WEEEEEEE

JUST THINK ABOUT HOW YOUR BODY IS MADE. IN REAL LIFE OUT OF THE GYM WOULD YOU EVER PUSH SOMETHING WITH A WIDE GRIP??

 

[anotherbutters]

extra_strong, your caps lock key's still on

 

[Extra_Strong]

extra_strong, your caps lock key's still on

YES YOU ARE CORRECT!!

 

[SgtSlaughter]

quiet hours.

Use your inside voice

 

[flyingfox272]

Thanks to you Bro's who took time to reply, I decided to revamp my training using the 5X5 method. I now realize I had hit a plateu(got lulled into those advanced magazine workouts) with a lot of my lifts so 5X5 seems perfect, in fact I am sore as hell right now. Lots of Squats, deadlifts, rows, weighted pullups, chest and shoulder presses.

fox