Stubborn Chest

[it stars sAddam]

It seems that out of all of my muscle groups, I seem to have the most difficulty with my chest. In order to remedy this problem, I have been making an effort to hit my chest with more volume and intensity. The only problem is that I'm having trouble incorporating a large variety of movements.

Can anyone reccommend some solid chest exercises besides the ones that I am already doing, which are:

Bench
Flies
Dips
Pushups
Pec-Deck

Any suggestions are appreciated.

 

[bignate73]

The only problem is that I'm having trouble incorporating a large variety of movements.

thats your problem. "go deep not wide." you don't need a wide variety of movements you need to get really strong at a few, then if you want switch later. its not the number of exercises you do, its how good you are at the few you do.

 

[Protobuilder]

Great advice ^^.

Finding the "magic movement" won't help. Or if it does, it'll amount to maybe 1% improvement. You're working w/ tried and true movement already. You don't need the latest "flying underarm DB assrammer chest press/row complex." You need to pick a couple (a COUPLE) and set up a decent, progressive program, so you get stronger at those movements.

For example: on "chest day" (LoL), start w/ heavy flat or decline benching. Warmup, then do 3-5 sets of 5, or 8 sets of 3, or some other heavy set/rep scheme. Then move into pump land, and do some higher rep metabolic work using DB flies, or incline DBs or something. And that's it. Each session, you shoot to add one more rep or 2.5-5 pounds, building up your strength. After a few weeks of really pushing hard, you back off for a week, and then go back at it.

 

[Ozz2001]

Maybe your over working your chest? Maybe heavyer weight less reps and more rest you might gain some mass...High reps medium weight wont build slabs of beef...This just my opinion,i was a hard gainer high reps did nothing for me...Now i lift heavy,less reps and workout half as much and just keep growing... Gl everyones different just got to find the key

 

[TheOak84]

after my tendonitis got better i started training chest for size, using some DC principles and really good form 3-1-3-1 tempo

instead of grinding heavy presses which continuesly hurt my delt. i just toned it down and went slower. 1-2 exercises, 2x a week.

 

[Itsadeepburn]

You don't need the latest "flying underarm DB assrammer chest press/row complex."----Protobuilder

So you are saying 20 sets of 12 is bad on this? I love this machine!!!!!

Hey man i tried all kinds of stuff, but now for chest i do Flat bench 5x5, Incline Dumbell Press 4x5, Weighted Dips 3x12 (i dont do a heavy weight cause my shoulders make some weird noises), and i have done that for about 3 1/2 months and i have gotten some decent strength and size gains.

 

[Lee]

not sure which bench style you do, but if it is flat bench, replace it with incline DB press or incline bench press. get rid of the pec dec and pushups. throw in some decline press. also, if you are doing flat flies, try incline flies on a 30 degree.

 

[it stars sAddam]

Why?

 

[anotherbutters]

Like bignate said, just focus on getting better at one of the movements. Add 50lbs to your flat bench and so long as you eat enough, your chest will be bigger.

 

[Lee]

Why?

because incline targets the upper pectoral, giving your chest a more even, square look, rather then a lower "boob". also, if you must do push ups, which i dont recommend as a chest builder, do them with your feet elevated about 2 feet. and if your going to ask for advice, and someone gives it to you, rather then asking why, check this board for old posts, you can find anything you need on here.

 

[AhMadKooL]

because incline targets the upper pectoral, giving your chest a more even, square look, rather then a lower "boob". also, if you must do push ups, which i dont recommend as a chest builder, do them with your feet elevated about 2 feet. and if your going to ask for advice, and someone gives it to you, rather then asking why, check this board for old posts, you can find anything you need on here.

I agree with what's been said here; Focus on incline lifts for your chest they give your chest the best volume..

Also I would recommend doing pullovers.

For me at one point my chest was lagging so what i did I started working them twice a week; soon there after they caught up

 

[BadboyAl]

1st off if your training is focused around looking good and want a nice chest, hit incline wide bb bench twice a week, 4x5-8 and do a very steep incline db fly 3x8-12. Very steep meaning 5-15 degrees above your incline bench You should almost be vertical . Focus on sqeezing the pecs not the tri's or front delts.. Steep incline will hit your true upper pec region which is very small but after time you will finally get pecs to grow right below your neck and develop upper chest fullness. Finally the incline bench hits the same muscle as flat but in a different area making it look fuller. You also need to go wide if you want your pecs to fill out. if not you will just grow some muscle in the middle area and you wont look wide.

 

[al420]

Great advice ^^.

Finding the "magic movement" won't help. Or if it does, it'll amount to maybe 1% improvement. You're working w/ tried and true movement already. You don't need the latest "flying underarm DB assrammer chest press/row complex." You need to pick a couple (a COUPLE) and set up a decent, progressive program, so you get stronger at those movements.

For example: on "chest day" (LoL), start w/ heavy flat or decline benching. Warmup, then do 3-5 sets of 5, or 8 sets of 3, or some other heavy set/rep scheme. Then move into pump land, and do some higher rep metabolic work using DB flies, or incline DBs or something. And that's it. Each session, you shoot to add one more rep or 2.5-5 pounds, building up your strength. After a few weeks of really pushing hard, you back off for a week, and then go back at it.

What is your training split? You may not be gaining b/c your overtraining all body parts. If you want to get stronger in your bench start squatting and deadlifting more. Your body need a strong base to bench.

 

[Extra_Strong]

how is your form on bench? do you arch your back?

what kind of weight are you pushing?
how long have you been lifting?

also genetics can be a bitch.

 

[it stars sAddam]

I doubt that I am overtraining as my lifts have been increasing dramatically and consistently over the past few weeks.

 

[Protobuilder]

Then you're on your way to becoming HYOOGE. Good luck.

 

[it stars sAddam]

Awesome. Thanks dude.

 

[al420]

I doubt that I am overtraining as my lifts have been increasing dramatically and consistently over the past few weeks.

Well then I guess you have it all figured out - why are you asking questions again? and by the way - post your weekly training split and ask for opinions - you ARE overtraining.

 

[it stars sAddam]

Well then I guess you have it all figured out - why are you asking questions again? and by the way - post your weekly training split and ask for opinions - you ARE overtraining.

Bite my bag you self-righteous bastard. Don't tell me that I'm overtraining. I think that I understand my own body more thoroughly than you do. My reason for making this thread was to get ideas for new chest exercises, not to have my split (which I haven't even shown or spoken about) critiqued.

 

[Yarg!]

i know alot of ppl will shoot me down or something, but to me, the best rep scheme is 8-10. strength AND size. i find just doing 3x8-10 incline bb press, and 2x8-10 really bring up my upper pecs. i am sure, u gain alot of strength with the ol 3-5 rep scheme, but 8-10 increases my strength just as well- granted i add 5 lbs a week. last month i added a solid 20lbs to my chest exercises, from that scheme. i suggest , no i swear by 8-10, and i whole heartedly recommend it for size and strength for any lacking body part.

 

[al420]

Bite my bag you self-righteous bastard. Don't tell me that I'm overtraining. I think that I understand my own body more thoroughly than you do. My reason for making this thread was to get ideas for new chest exercises, not to have my split (which I haven't even shown or spoken about) critiqued.

I'm sure I could bite it clean off little guy - get under the bench press and act like a man - F yourself you pathetic little dipshit - "I have been making an effort to hit my chest with more volume and intensity". You should try this in all your workouts - your chest is shit b/c your shit. You want a good chest exercise? Try bench press as it works for everyone that does it PROPERLY. you list 1700 exercises and post like your doing them all in one routine, then SEVERAL folks tell you your overtraining - to quote your post

" It seems that out of all of my muscle groups, I seem to have the most difficulty with my chest. In order to remedy this problem, I have been making an effort to hit my chest with more volume and intensity. The only problem is that I'm having trouble incorporating a large variety of movements.

Can anyone reccommend some solid chest exercises besides the ones that I am already doing, which are:

Bench
Flies
Dips
Pushups
Pec-Deck

Any suggestions are appreciated.

If this is not posting your routine then I am blind - like several said in replies to your post - to many exercises - too much work ....... So again, I challenge you to post your routine b/c if you've been doing the same routine for "years" and your not getting any growth in your chest you needs LOTS of help -

L O T S.

 

[bignate73]

My reason for making this thread was to get ideas for new chest exercises, not to have my split (which I haven't even shown or spoken about) critiqued.

you're missing the point....its not about the newest or lost forgotten chest exercise....its about the intensity and progress of the ones you do. throw a whole bunch of varied exercises that do essentially the same thing...and you are either a)not working hard enough, b) spending too much time in the gym or holding back true intensity to be able to keep doing this slew of exercises or c) working yourself excessively so that you couldnt train that "muscle" again in a relatively short time.

i'm not trying to sound inflammatory but just present this idea in the correct light. a general intermediate level trainee doesnt have lack of exercise knowledge, its program design and exercise theory that they lack, in most cases.