Chest question

[hoaxey]

If your chest seems abit too small for your body, should a new lifter, like myself, work it twice a week? I got my diet sorted, in last 2 month i went from 200 to 235lbs, (Im 6'4, age 20) but it just seems that my chest is lagging abit behind from the rest of my body. Have a decent size back and broad shoulders naturaly (from all that f*n weight carrying on my back in military, + taking protein shakes after it) so i feel like its slightly out of portion. So should i work it twice a week? and should i use same exercises for chest for 2nd work out? Trying to bulk up.

My current split is

M Chest, bi's
T Shoulders & abs
W OFF
T Legs & Abs
F Back Tri's
S OFF
S OFF

Dont mind going gym x5 a week, but i just wanna get my chest in balance with everything else! Any help would be greatly appreciated. =)

 

[hoaxey]

Alright. Thanks here it is:

Flat bench - 4 x 8-10 <-- For these two i use either Dbell or Barbell.. depends what gym im at (barbell for work gym) and Dbells for home gym, as its only a crappy gym thats close to me and they dont have barbells or smith machine lol
Incline bench 4x 8-10 <--- ""


Dumbell flyes 4 x 8-10
Cable machine 4x 8-10, work decline of the chest
Chest machine 4x 8-10

 

[kx250rider]

My chest has always been my toughest part to build or define, and I'm trying different routines to find the best. I work it once a week, and usually it's something like this:

Flat bench 8 sets of 12 reps, then 2 sets of 4-5 reps (exhaustion) at heavier weight

Incline bench 3 sets of 12 reps, then 1 set of 4-5 (exhaustion) at heavier weight

Pec deck 4 sets of 12-14 reps, seat height slightly changed for each set

Charles

 

[the small soldier]

Try a 5x5 routine and go heavy, focus on the negatives (go slowly on the way down, but explode up). do Flat bench and incline dumbbell press 5x5 and add in one or two isolation exercises like DB flys or cable cross overs.

 

[hoaxey]

Ok cheers. will try the 5x5 routine, will let you guys know how it goes in future

 

[hoaxey]

Nah mate, im not on gear, As i said im an amateur, i got alot to learn still about diet and training Thanks for the suggestion I really wanna try that next monday (international bench day)! cant wait =D

 

[jesse_01]

I would have to agree with thatbloke. If you are using heavy working set's. 4x8-10 is a lot of weight to move on bench than incline. I would also suggest the 5x5. Or do 3x5 working of 80%+ 1rm, 3x10 DB fly's, than 3x5 dips. Add weight to dips of course if they are easy. Thats my chest work out and I do that mon & fri working out only 3 days a week.

 

[Captain FT]

Personally, I've moved away from flat barbell bench press entirely over the last 4 months and have been doing heavy incline bench with great results, at least that's what my wife tells me which is all that matters to me.

I then do flat bench dumbbell presses, followed by standing cable flys going from low to high, starting with arms held out at the side, hands by my thighs and squeeze up toward the center of your chest, so the top of the movement palms are facing up and arms are straight out in front of your chest. This fly really hits the upper chest too

In between all my sets i stretch by laying on a flat bench and grab about 60 lbs dumbbells, and drop them down toward my chest. Once at the bottom of the movement just hold it. While holding the weight keeping your elbows at the same height, move the dumbbells out to the side away from your torso to really stretch the chest muscle. I feel stretching in this manner has also helped greatly.

 

[Landospike]

If the wife says it's working, keep pumping man!