I want to blow up my chest and shoulders. any help for a super hardgainer.

[Jack Diesel]

I really want to work on my chest, delts and traps. Ive been working out for about four years, but only serious for 9 months. I do chest with tris, back with bis, traps with delts, and im starting to do legs now.here are the excercises i do

chest/
incline press on hammer machine
pec dec
flat on machine

delts/
military press
lateral raises
front barbell lifts to chin
rev pec dec

traps/
shrugs

any help will be appreciated. thankyou

 

[Valdez]

I really want to work on my chest, delts and traps. Ive been working out for about four years, but only serious for 9 months. I do chest with tris, back with bis, traps with delts, and im starting to do legs now.here are the excercises i do

chest/
incline press on hammer machine
pec dec
flat on machine

delts/
military press
lateral raises
front barbell lifts to chin
rev pec dec

traps/
shrugs

any help will be appreciated. thankyou

Scrap the chest workout entirely, all those movements are not "bread and butter" type exercises. Keep reps for chest about 6-10 and for delts about 8-12

Chest: 3x Flat Bench Press
3x Incline Dumbell Press
2x Flat Dumbell Flyes
* 2x Cable Crossovers (optional)

Delts: Your workout looks fine, just apply some intensity.

 

[Liberator]

Valdez

have you any tips on how I can stop my delts doing most of the work on flat/incline?

Because I am tall, no matter how hard I try with form I cannot seem to stop my delts doing the work because of my long arms, it is worst on incline, not so bad on flat, but growth suffers and I think this is the reason why

I see pre-exhaust as the only option

any ideas???????????????????????

 

[sysopt]

You might be imagining that your shoulders are doing all the work because they fail before your chest. Use exercises that strengthen your delts - shoulder press is a good one. Also experiment with the grip width (you'll probably have to go wider).

 

[Liberator]

Ive tried wide grip, it did not seem to help. My shoulders look big in relation to my chest and Ineed my chest to catch up.

Catch 22

 

[Jack Diesel]

Hey valdez thanx for the advice, ill try that out.
Liberator I dont mean to be rude, but if you have a question can you open a new thread next time instead of piggy backing on mine. I had 4 responses and only one was for me. thanx
iF ANYONE ELSE HAS ANY of their own advice im always willing to hear different ideas

 

[calvesodeath]

If it's not too much I would add decline dumbell presses to Valdez's suggestion. Declines worked great for me

 

[The One]

for Liberator

Perhaps ur inclining at 45 degree angle try using a 30 degree angle, push ur shoulders back, chest up and bench. U should feel it more in the chest than shoulders.

 

[Liberator]

Hey valdez thanx for the advice, ill try that out.
Liberator I dont mean to be rude, but if you have a question can you open a new thread next time instead of piggy backing on mine. I had 4 responses and only one was for me. thanx
iF ANYONE ELSE HAS ANY of their own advice im always willing to hear different ideas

Sorry bro

 

[absolute hardgainer]

Jack Diesel:

If you are a super hardgainer then you need to EAT.

And after you EAT you need to EAT some more, and then you should go and EAT, but not before you EAT a lot, after which you should EAT even more...

Ok, I think I got my point across now...

hardgainer (super duper hardgainer)