Need help with my chest!

[cobratri]

Gymtime said, read his posts and give it a try.

 

[The mann]

also,bring your grip wider.........you will feel it more in the chest when your benching................PEACE

 

[MonStar1023]

Thats crazy what Cackerot69 said about declines putting more stress on your upper chest... contradicts everything I have ever read in a bodybuilding book.

 

[Cackerot69]

Haha.

OK I'll explain.

Both the clavicular and sternal pectorals major function as a single force-producing muscle because of how they are attached, their innervations, and their functions. You cannot separate them short of breaking your neck (this would kill the innervations, rendering the muscle inusable). So, upper and lower chest = one muscle for all practical purposes. Now, when you put the bench on an incline position you put the shoulders in a stronger position and the chest in a weaker position. This means that the shoulders will do more work, and the chest less. If you put a bench on a decline, the involvement of the shoulders is minimized, and the chest is put in it's strongest position, thus the chest will do more work, and the shoulders less. Since the upper and lower chest work completely together regardless of bench positioning, the decline will work the upper chest more than the incline for the reasons above.

 

[Exodus]

LINK80

instead of pyramiding..... try doing straight sets for a while

it helped me break up the routine and i have experienced some incredible growth.

try if for a couple of months

and take cake's advise on the declines....... they take your shoulders and triceps out for the most part and your pec's have to do the majority of the work..... just make sure you do them after incline and decline.

good luck

 

[bigmag]

You really shouldn't change your workout every week. Muscles cannot differentiate or "get used to" exercises, that's your nervous system. You WANT your nervous system to get used to an exercise because unless your nervous system is "used" to an exercise it can't recruit muscle fibers optimally for that movement. This is why you experience rapid progress at first, the nervous system is rather quickly optimizing to the movement, and then progress starts to slow and muscle growth is now the primary cause for the progress. So, if you switch exercises before the nervous system gets used to an exercise (takes 4-12 weeks, the more complex the movement the longer it takes), it quite simply is just not capable of recruiting and stimulating the muscles involved in the movement maximally.

well....you're about muscles not being able to differentiate between exercises, but they only get as strong as they have to. If you keep using the same weight or the same esercises they will only get as strong as they need to be and not any more. If you work out with different weights, reps, and exercises they will keep progressing because they are being stimulated in different ways every time you work out.

 

[Cackerot69]

Add weight or reps every week...

That's the only variation you need. If you can't do this, you need to change something. If you can, you will grow..assuming you're eating enough.

 

[gymtime]

That's the only variation you need. If you can't do this, you need to change something. If you can, you will grow..assuming you're eating enough.

Cack - just for clarification, you are suggesting that people should do the exact same workout every week for 4 - 12 weeks? Then change up after that?

 

[mikelong23]

Haha.

Both the clavicular and sternal pectorals major function as a single force-producing muscle because of how they are attached, their innervations, and their functions. You cannot separate them short of breaking your neck (this would kill the innervations, rendering the muscle inusable). So, upper and lower chest = one muscle for all practical purposes. Now, when you put the bench on an incline position you put the shoulders in a stronger position and the chest in a weaker position. This means that the shoulders will do more work, and the chest less. If you put a bench on a decline, the involvement of the shoulders is minimized, and the chest is put in it's strongest position, thus the chest will do more work, and the shoulders less. Since the upper and lower chest work completely together regardless of bench positioning, the decline will work the upper chest more than the incline for the reasons above.

Completely wrong, but right now I dont have enough time to tell you why you are so wrong.

 

[sysopt]

I agree with cack 100%. Mike can you prove it without your results from training?