I need help with chest

[louden_swain]

Do you think you lost any strength in flat bench?

I really dont care if I have gained or lost. . .the movement is finished!

I am more intrested in gaining strength and adding size to the chest.

 

[PolishHammer1977]

.My chest isn't growing, i eat like a monster can you guys give me advice

When I hit peroids of time when I don't grow I do one of two things.

(1) Take a break, eat and rest.
(2) Comletely revamp (change) the training program and lifestyle if need be.

I would try to use a different set of exercises on each day. For example, if you feel as though you simply can not do without flat bench than just change the order in which you perform them. Instead of doing flat 1st you can do them 2nd or 3rd.

Incline BB
Flat DB
Dips

Does this work for you?

 

[Kris]

i might give it a try.. i tried the WIIIIIIDE grip bench press and chaning my flat o incline and my chest is sore as hell today... it feels like it did something so ill give it a while.. otherwise im just gonna dump everything all togehter and do new stuff.

 

[casualbb]

Have you tried dumbbells for incline? I feel it really helps my chest moreso than barbell. Also, how do you feel about chest dips?

-casualbb

 

[Prime Rib]

Do not dump flat bench in your routine. That may work for some people, but for the most part flat bench is going to make entire upper body grow when done correctly. I have a buddy that weighs 165 lbs, and bench's over 375. His ONLY chest lift is flat bench.

Like mentioned above, play with the grips. I just started using a wider grip the past couple of months, and I can tell a HUGE difference in shape already. A lot of guys use a narrow grip on flat bench so they can handle more weight, but really you're making your arms do a lot of the work and taking away from your chest workout...

Widen your grip, and try doing at least 4-5 sets. I switch my reps around, but i'm a big fan of 5x5. I used to have problems gaining size on my chest. Now i'm going up about 15 lbs a month on bench, and size is going throug the roof. Here is a small breakdown of my routine....

Flat Bench: 5x5 wide grip
Incline Bench: 8x4
DB flies: 4x10
Underside Cable flies: 4x12(for lower chest development)

I change it up about every 3 weeks, but you get the idea. Another good rule of thumb is, if you train Chest twice a week, mix up with core lift you do first. For me, I train chest twice a week, Monday and Thursday. On Monday, i'll start my routine with flat bench, and on Thursday i'll start it with Incline.


josh

 

[Legion Kreinak2]

1) Take some time off - Recover
2) Inclines
3) Wider grip

3 options, enough said

 

[Grantsdu]

You need to inclube incline but I would never think of dumping flat bench. As others have said DB bench is a way to go. I have a huge chest for my size, almost too big next to the rest of my body and all I have ever done is flat bench. Don't know why that is, just the way I lift, I have tried to figure it out for a long time. I have a buddy in the same boat as you, hes getting big, just not his cheast. We implimented some cambered bar bench and his chest has exploded the past couple months. One think though, make sure your stretched really well and your not going down farther than your chest will let you. Even if you onle fo an inch or 2 below your barbell bench, your should still get great results. Give them a try, I would say you will see a big difference fairly fast.

 

[Kris]

i worked my chest out on monday and i did the really wide grip thing and my routine went like this
Incline bench presses (5 x 5),
incline flyes 10, 8 , 4
flat dumbell presses, and lat pullovers, my chest is still hurting today.. its thursday, usually my chest doesn't hurt that long after so im just going to stick with the wide grp thing see if it works.. ill pick up the flat bench after 3 weeks .. i tend to switch me flat bench and incline bench around to get some variety.
the wide grip works though i think.. we'll see in a few weeks if i get bigger.