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.