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 Training Discussion Board
 my chest sucks! help me out
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| Author | Topic: my chest sucks! help me out | ||
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Amateur Bodybuilder 
Posts: 79 |
I have been training for a year and a half now and my chest is lacking so much. I have tryed many exercises. First of all if i am lookin to add mass do I stick to say 4-6 reps or is that just for strength and also my lower chest is terrible any suggestions     | ||
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Amateur Bodybuilder
Posts: 52 |
Just my .02 but I would say keep your reps in the 3-8 range and concentrate on incline bench and flat bench. BB and DB are both good. If you just want size and aren't concerned about "How much can you bench" then I'd concentrate on Incline Press more than flat bench. I think that most people do enough flat bench to not to have to worry about their lower chest by doing decline benches, but some people will suggest you do decline for your lower chest. Give it a try to see if it works for you if you want. As far as sets go I wouldn't do over 10 in a workout for chest. It just takes time, there's no quick cure. | ||
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Amateur Bodybuilder
Posts: 182 |
I don't know, but for you just lifting for a year, I think you should be doing 7 to 9 reps, before you start hitting the heavy weight. Build up on that for a while doing incline first then flat bench (all bar work) I would do 4 working sets on the incline and 3 to 4 on flat. | ||
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Amateur Bodybuilder
Posts: 210 |
Flyes and dips. Those will help sculp those babies. ------------------ | ||
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Amateur Bodybuilder
Posts: 54 |
Make sure you do chest first in your workout. Since your chest is a lagging muscle, you want to work it when your muscles are fresh. Try doing a fly movement before you do a pressing movement. This will give the muscle a pre-exhaust feeling. Keep your reps at the 6-8 mark until you get more experience under you. Try some decline flys for your lower chest, they work good for me. Keep mixing up your chest workout. Make sure you are consumming enough protein, (approximately 1 gram of protein per pound of body weight.) Make sure you get enough sleep, (8 hours.) And first and foremost, Be Patient. It will come just hang in there! ------------------------------------- Train.........................(S)mart | ||
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Novice 
Posts: |
eminem please post your routine so i can better understand your position and supply you with some advice on chest mass.. and do you work your entire body or just show muscles? sourjerk | ||
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Amateur Bodybuilder
Posts: 79 |
sour jerk no i train my entire body just brought up my chest cause it is laggin so much. I am currently doing this as my routine. flat bench bb 3 sets 8-10 reps incline bench 3 sets 8-10 flyes 3 sets 10-12 dips at body weight as many as possible maybe u can help me out better with this i have a high metabolism and its my lower cgest that is brutal but entire chest could use some work. | ||
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Amateur Bodybuilder
Posts: 78 |
1. Maybe your delts and tris are working hard while you benchpressing? As Large & In Charge has already said try pre-exhaustion. Try doing flyes first, than - bench press. 2. Change your routine every 3 months. Don't let muscles to adapt to exercises. ...common words... but try to change something... luck to you | ||
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Amateur Bodybuilder
Posts: 79 |
do u mean like one set of flyes or my entire set but do them before my pressing movments? wont that take away from my bench or does that really matter in this case. I have always been told to do my pressing movments before everything else but i will give this a shot and see what happens thanks guys | ||
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Amateur Bodybuilder
Posts: 53 |
You might want to try isolating your muscles by working out with Dumbells. But since it's only your first year concentrate on the movement and let your chest do the work. Remember to get the negatives in too. (Very Crucial) also try doing seaten incline butterflies with the dumbells,this will explode your chest. Flex on this. | ||
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Amateur Bodybuilder
Posts: 282 |
Try dips more. Also try lowering the weight in 3 seconds. Dont do to much, more isnt always better. | ||
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Novice
Posts: |
eminem if youre one to have a high metabolism i see why your chest workout wouldnt work. as a hard gainer looking to slap on mass your routine is over working your metabolism and stoping your gains. my suggestion to you is to start a h.i.t routine geared exactly for your body type. a good chest routine for you would go something like this...... bb bench 5 light warmup sets (without going to failure) 2 work sets 6,4 1 heavy set of incline db bench 6 reps 2 heavy flies 8 reps 1 set db pullover 8 make sure all work sets are done heavy and intense this is a low volume routine which allows very little room for mistakes. make sure you pick a weight that allows you complete failure at your targeted final rep. follow this routine every 7 days and youll most likely see the gains you wish(assuming everything else is in order)... good luck bro feel free to ask further questions.. s o u r j e r k | ||
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Amateur Bodybuilder
Posts: 79 |
sourjerk! hey man I really apriciate the advice. Not to many people here in my city that r willing to help out u know! So once again thanks! I have heard of this hit program and i mean I have my doubts one working set of incline that doesnt seem like much man I mean it might work but sounds odd. Also I train as follow chest,back day2 shoulders, legs, day 3 bi and triceps does that sound alright ya my metabolism is very high i am 20 years old. So man if u can maybe help me out with other muscle groups and routine i would sure be pleased. also why with a metabolism like mine would I train with lower volume wouldnt i recover faster then say someone without it? k man thanks | ||
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Amateur Bodybuilder
Posts: 110 |
God dammit!... why the hell does nobody do pullovers. If you want mass in your chest, you have to build a massive rib cage. Flys will make it wider, but pullovers will lengthen it. They have become my favorite chest exercise, even ahead of BP. Make sure your grip is wide to avoid overusing your tris. Give it a try and you'll get gains! | ||
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Novice
Posts: |
BK my man, im afraid ol Arnold has mislead you man, they used to think pullovers built the rib cage..but its not so.. The pullover is a fundamental upper-body exercise that isolates the serratus and outer lats and ties the front and back torsoe togheter. Decades ago, high-rep dumbbell or barbell pullovers were dont in the (mostly unfulfilled) hope of expanding the rib cage, and thus they fit into chest routines. In fact, although they stress the pecs slightly, the proper home for pullovers is within your back routine. ------------------ "...damn you for not giving my TEST" - Metallica "After this show i'll be fat and happy again.....If i make it to the show...." - Lee Priest "Lets put some weight on the bar.." - Shawn Ray "IT DOESN'T MATTER" - The Rock | ||
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Novice
Posts: |
Eminem, sour jerk's routine is sound, give it a try, it sounds like you have a fast matabolism and have been overtraining up to now.I think your body split is good, but i trust that day 1,2, and 3 are mon,wend,and fiday with weekends off, and not three in a row, a day off and repeat,like you see a lot of guys doing.Stick to three days a week and you'll grow. Also anyone who thinks that pullovers are for chest should do the following experiment- do ten sets of ten reps as hard and heavy as you can, and wait until the next day.Result,very sore lats.Enough said. | ||
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Cool Novice 
Posts: 43 |
I have problems with my chest too but I am slowly overcoming that. I think the the key here is "concentration". Most of the advice here is good. Keep it heavy and low reps. But you must 'sqeeze' those pecs! I concentrate on 'pulling' my elbows together rather than just moving the weight around. Take it slow and feel the movement. ------------------ | ||
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Cool Novice
Posts: 23 |
your name sucks too.  | ||
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Cool Novice
Posts: 23 |
just joking . BUCK BUCK!!!! | ||
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Amateur Bodybuilder
Posts: 143 |
Try starting with incline first, worked wonders when I switched to this. Don't worry about how much you can bench, because by the time you get to bench press your shoulder will be so fatigued you won't be able to do much, but don't worry. 1. Incline Barbell Press-4-5 sets-10,10,8,6,4 2. Incline Dumbell Press-4 sets-10,8,8,6 3. Bench Press-4 sets-12,10,8,6 Try this and see what happens. I switch up once a month and start with bench press first. | ||
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Amateur Bodybuilder
Posts: 262 |
one thing that has really worked for me is to go to complete failure with each set, and superset it. You'll feel the burn like never before, just rest in between days and sleep, and eat plenty you'll notice big results. Also don't do it for more than 2 months straight, give it a break and change. For example i'll do 3 sets, 15, 12, 8, then 6, but i make sure i go to complete failure then quickly go do another exercise. like do 1 set of curls, then do hammers, superset it both to exhaust and rest 1 minute between sets. You'll be sore as hell, but isn't that a great feeling? | ||
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Amateur Bodybuilder
Posts: 110 |
Man, If you really want big pecs and arn't too worried about what kind of weight you're using, do your reps super slow. Like 4-5 seconds each way. | ||
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Amateur Bodybuilder
Posts: 166 |
Mr Muscle....i believe BK is talking about straight arm pullovers. I also agree with him that they do promote rib box expansion. They work for me! | ||
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Amateur Bodybuilder
Posts: 114 |
ASIDE FROM BB & DIPPING ,I'LL SUPPLEMENT IT WITH PUSHUPS (LEGS ON HIGH STOOLS)BUT PUSH-UPS ONLY AFTER MY DEADLIFTS. | ||
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Cool Novice
Posts: 16 |
In regards to the pre-exhaust that was mentoined. You would do a set of flyes or peck deck and then do a set of presses. many people who lack chest development tend to use their shoulders and triceps too much. When you pre-exhaust you isolate the chest and when you then do a pressing movement your chest will tire before your shoulders or Triceps will, hence more direct stimulation to the chest and less to the other bodyparts. Good luck. �Some succeed because they are destined to, most succeed because they are determined to� | ||
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Cool Novice
Posts: 27 |
Don't forget about periodization and applyin' CHANGE. You can try either the pre-exhaustion or exercise switching (sometimes just switching from BB to DB makes wonders), different type of training (different volume, tempo) and find out what will work for you. I would suggest also the stiff arm pullovers, they work for the rib cage for most people to certain extent. I personally tried pre-exhaustion and volume changes, it all made some benefit, but the real came when I switched my bench from BB to DB. I tried this without a break and my pecs were sore for couple days. It was all the change I needed. Obviously when you change your training, it won't work forever - probably in a few months you'll have to make another one. That's what I meant by periodization. Be careful with overtraining if not on gear. Mylo | ||
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Novice
Posts: 4 |
One of the best things that you could do for pec development is to start your chest workouts with any form of an incline motion. Switching from a high incline to a moderate incline. If your main concern is to get a big chest then you need not worry about doing flat bench with a BB. The only thing that flat BB is good for is to show off your stupidity. The BB flat bench is only an ego thing for us guys to show off with. if you want quick gains then you need to stay around the DB section of your gym. DB will give you a deeper strech and better development all around. Also having to stabilize the weights more than with the BB will give you a better workout anyways. You will walk away feeling like you actually did something for once. But like i said you need to start your workouts with an incline movement so you can concentrate your energy on your upper chest which will give you a better chest dev. appearance. | ||
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Amateur Bodybuilder
Posts: 79 |
k I was thinking maybe i could do something like this tell me what u think chest- bb incline press 3sets 4-6 reps db incline 3 sets 4-6 reps decline press or dips 3 sets 6-8 reps flat bench 3 sets flyes
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Amateur Bodybuilder
Posts: 184 |
Bump,,, ------------------  |
All times are ET (US) | |
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posted August 08, 2000 12:31 AM