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 Anabolic Discussion Board
 Chest problems...
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| Author | Topic: Chest problems... | ||
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Amateur Bodybuilder 
Posts: 57 |
I am on my first cycle (d-bol/sust) and I am making great gains except for my chest. I have made NO gains on my bench or the size of my chest. What do you guys reccommend? Should I lift chest 2 times per week or what workout should I do for chest to make it grow?    | ||
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Elite Bodybuilder 
Posts: 920 |
Post what you did for chest, maybe we can help then. | ||
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Amateur Bodybuilder
Posts: 57 |
For chest I usually do pyramids of between 6-8 reps. I start out with flat bench and do three sets. Then I do incline (3 sets). Then decline (3 sets) and sometimes I will end with some pec decs just to concentrate on the pecs. What are my doing wrong? | ||
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Pro Bodybuilder 
Posts: 585 |
I would dump the decline. Almost everyone says it is a waste of time unless you are trying to impress the ladies with what you can lift. This is mine and I can seem to get my chest to grow all the time. Incline bench (db & bar) Flat bench (db & bar) flys (flat bench & machines) cable crossovers I do this every Tuesday and Thursday. First set is lighter weights for more reps, then I add the wieght and try to push out 3-5 reps. Now this is just my body so take it n stride what will make yours grow.  | ||
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Amateur Bodybuilder
Posts: 273 |
Decline press is not a waste of time, its one of the most effective exercises for chest, probably more so than incline. | ||
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Pro Bodybuilder
Posts: 585 |
Personnal opinion there Bonz. Declines have never done much for me but show what I can press. If his body grows using them then I woudl say keep them. But if they are just stressing muscles and not doing anything for the chest, then I would say dump them. | ||
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Cool Novice 
Posts: 22 |
I have found that incline dumbell presses really hit the upper middle chest well. I have what I like to describe as a "sunken chest" and I have started doing really heavy and strict incline db presses with a big squeeze at the top and this has helped alot. I am getting tonnes of stretch marks now. Flex your chest really hard in between sets as well I think this does some good for me. -Dean | ||
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Amateur Bodybuilder
Posts: 57 |
bump | ||
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Moderator 
Posts: 1345 |
Thanks Bonz, that comment you made about decline was great! I needed the laugh! ------------------ | ||
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Novice 
Posts: 10 |
I have read somewhere, (if i find it i'll post it later) in a study they did on the three types of presses flat,incline,decline. It found that delcine used 85%+ of the chest muscel, flat around 75%, and incline around 80%. I love doing decline to make my chest grow. I was a really big fan of flat, but had some problems with my rotator cuff, and switch to more decline. The reason you can lift more doing decline is because you are using more of your chest muscels. To make your chest grow though you should be doing a varity of the three. just my .02 | ||
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Amateur Bodybuilder
Posts: 273 |
hehe.. anytime Fedel. My point exactly, thanx Digital.  | ||
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Pro Bodybuilder
Posts: 356 |
Try this, it works for me. i use this pattern on flat/incline 1 warm up set on bench very light 2 sets working (weight you could do lets say 10 times but only do 6. 1 set with weight you can only do 4 1 set with weight you can do 6-8 times to get your strength up, try using those step up platforms those faggots use. Put it on the floor in front of you, and do a push up off the box (so it is like a semi incline)then shove off so you slide away from the box and do a push up on the floor. Keep going back and forth till you get to 10. Then put those little boxes under it to raise the box and repeat. give yourself a minutes rest between sets of these. they should be done at the end of your workout. | ||
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Amateur Bodybuilder
Posts: 139 |
Incline dumbbell, or barbell moves will bring out the upper pecs, but don't expect perfect symmetry. I might also suggest cable crossovers...high reps, and high weight | ||
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Novice
Posts: 5 |
I think your problem it that you dont do the exercise the right way. Probally you are using the front delta and triceps, then the chest muscles. Get someone who can help you with that, and try to not do to many different exersice from the beginning. Learn how to do it right with 2 or 3 exercises. And dont do your sets to heavy, begin with a light weight(12-15 reps) and then at the last set, do 6 reps. Exercises, choose two press exercises, like flatbench barbell presses(4-5 sets), incline dumbellpresses(3-4 sets) and flatbench dumbelraises(2-3 sets). Thats it! Not more often then every fift day. Search for contact in the muscle and do it slow, you must feel the muscle, and dont think so much about how much you are lkifting, because that is the reson you have been in the situatation you are in now. // Patrick SWEDEN | ||
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Elite Bodybuilder
Posts: 920 |
I agree with you Bonz and digital ricky but the next time you decide to give a mod shit, spell the smartass remark correctly. It's Fidel not Fedel. For the post, I would raise the reps to ten for three weeks and then drop them to 5 for three weeks and do the three sets for the three exercises. Heavy as you can of course. | ||
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Amateur Bodybuilder
Posts: 273 |
lol..oook Kahn, next time. | ||
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Pro Bodybuilder
Posts: 344 |
quote: I would have to disagree with you there, in my opinion incline is the King of Chest exercises, I rarely do decline press I opt for weighted dips instead and I don't think my lower chest is underdeveloped at all. Again just my opinion ------------------ |
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posted April 15, 2001 12:29 PM