Weak chest, need help

[Throw It Down]

I am doing WS training, but I think I have a weak chest but I know I have really strong tris. What should I do?

 

[bignate73]

where are you do you feel weak in your bench, what part of the lift?

 

[Throw It Down]

Well I have not checked my max for about 4 weeks and haven't done the flat bench either, except dynamic. I have a small chest and I am weak at the bottom of my bench though, but excel when I get higher.

 

[Enock]

If you just want a stronger bench bring you're arms closer in and bring the bar further down you're rib cage not near you're nipples.

If you want to improve you're chest start using dumbbell press instead of bar. Its easier to emphasize stress on the chest muscles and away from the tris.

I rarely bench using the bar and have always worked with dumbells. Now I've comparably weak tri's versus my chest.

 

[psychedout]

Whats your training split look like?

 

[mrzap]

I prefer dumbells as well because if I train with barbells I will get a strength imbalance with one side of my chest over the other.

 

[louden_swain]

Personally, I would focus on the bottom portion of the lift. . meaning do not lockout. . .keep constant stress on the muscle.

Maybe some dumbbell work. . . you can lower them much lower than the barbell.

 

[Throw It Down]

1

Here is my workout for upperbody. I usually can't do that much trap stuff before i get picked up (im 16) but I leave it on there for more ideas.

Max Effort Bench Day

1. Find Max of #2 (3-5 warm-up sets)
2. Rotate Every 2 Weeks - Floor Press 3x5, Board Press 3x5, CG Incline Press 3x3
3. Military Press Seated or Standing 3x5
4. Skull Crushers with EZ Curl Bar or Olympic Bar 6x10
5. Tricep Pressdown 4x10 Last Set Triple Dropset
6. Incline/T-Bar Row 3x10
7. Seated Dumbbell Shrugs (12-15 reps) supersetted with Static Cable Shrug (10-30 seconds and additional drop set on each set lowering 35-50%) 3 sets
8. Hack Machine Hiss Shrugs 3x10
9. Smith Machine Behind the Back Shrugs 4 set Pyramid 10-8-6-4

Dynamic Effort Bench Day

1. Bench Press 10x3 (3-5 warm-up sets)
2. Incline Bench Press 4 set Pyramid 5-4-2-1
3. Pin Press 2x5
4. J.M. Press 4x5
5. Barbell Tricep Extensions 6x10
6. Bent-over Barbell Rows 3x5 (1-3 warm-up sets)
7. Seated Overhead Dumbbell Press 3x8
8. Barbell Shrugs 4x10 Drop 50% and hold for 30 seconds
9. Seated Alternating Dumbbell Shrugs supersetted with Barbell Overhead Shrugs 3x10

 

[Throw It Down]

1

bump

 

[PolishHammer1977]

Personally, I would focus on the bottom portion of the lift. . meaning do not lockout. . .keep constant stress on the muscle.

Okay I will repeat it. Keep the stress on the bottom portion of your lift. That's all you need to do brutha. Try not to make htis difficult when it doesn't have to be.

Good luck and keep us posted.

 

[Throw It Down]

So you mean do like a half press or? Also can you look at my routine and tell me what you think. It's a few posts up.

thanks
-chris