chest help

[ROCKETW19]

ok ive got bigg ass arms and sholders but you look at my chest and i look like a 6th grader. ive done light weight and heavy nothing seems to help. i can say with light it feels like it s doing somthing. any help would be cool no matter how silly it is ill try anything!!!

[remy]

what does your chest workout look like?

[grifilken]

try heavy flat bench and heavy incline, and do a shit load of push ups...you'll gain size...

[ROCKETW19]

Originally posted by remy
what does your chest workout look like?

flat 5 sets 1 warm
incline 4 sets
flys 3-4 sets
ive tryied drop sets forced reps realy heavy realy light and inbetween ive even went up to 7 sets per exercize. i used to do 12 sets of 50 push ups while locked up that did noting either.

[JUICE]

Originally posted by ROCKETW19
flat 5 sets 1 warm
incline 4 sets
flys 3-4 sets
ive tryied drop sets forced reps realy heavy realy light and inbetween ive even went up to 7 sets per exercize. i used to do 12 sets of 50 push ups while locked up that did noting either.

thats somne what similar to what i am doing.

I do this:

flat: 2 warn up sets followed by 4 sets

incline: 1 warm up and 3 heavy sets

flys: 3 mid weight sets.

Im doing good on this.


During the next 4 weeks i change to this:

decline: 2 warm up sets with 3 heavy

incline: 1 warm up and 3 heavy

pushups: 3 sets till failure

I change my rountine every 4 weeks and it works, try mixing around what works for u and not. It also has to depend on how many weeks or months u've been on that routine,change it a bit bro.

[wishmaster]

I have also had that problem. What worked for me is to roll your rib cage so that your chest is sticking out.(if that makes sense)
When getting set for the lift squeeze your shoulder blades together.Also concentrate on the musle being worked, don't lockout , sqeeze and feeeeel the muscle work

[Racer814]

finish off with some weighted dips.......and make sure you arent overtraining...that can really impede your progress..

[Unregistered]

I had the same problem with my chest, it never really developed well. Now im doing a workout heavily based on flys and it working really well. Ive gained som good mass and strength. Ive been doing this for about 2 months... 1-AD also helps. It looks something like this.

Flat/Incline(switch every week) 2 warm - 4 heavy, no less then 8 reps

Incline/Flat DB press... opposite of barbell lift that day 3x8

Both incline and flat DB flies 3x10 each

And for my last lift i do either cables or superset light decline with pec deck.

I destroy my chest doing this and takes time to rest. Make sure your resting enough and EAT!

[ski]

Bench-5x5
DB Inclines-4x8-10
Flyes-3x12-15
Crossovers-3-20-25(very strict)

Reps get higher on each movement.Rest a bit on benches and DB Inclines between sets, but take shorter rests on flyes and crossovers.Keep a good pump, and go for a burn, but keep poundages as heavy as possible for the rep goals.Doing push-ups is a waste of time.Do you think if you bench with heavy weights, that bodyweight push-ups are going to offer enough resistance? NOT! Push-ups will only force blood into the muscles, as will regular training.If you do them,only do one set for a warm-up ,you are wasting energy by adding them to your routine!

[Jordan]

you may be training to much. if your chest isnt growing, make sure you only work it once a week. also, if you have big arms, its possible that your tris are doing most of the work. id recommend using dumbells over barbell to put more emphasis on your chest.

[jdawg]

i also agree with squeezing your shoulder blades together, i feel it a lot more and get sorer after a workout doing bench presses that way. for dumbells, try going through a wider arc, you will feel more of a stretch and burn.

[ROCKETW19]

although ive tryed everything you guys sugested i thank you for your time and help!

[MmB]

Try doing flyes before press, it has helped me a lot!

Good luck!!

[JACKAL]

make sure you get a good stretch in every workout. double check your form and be sure youre getting full strict repititions for every movement. im not sure if you said you do this but put together 2-3 routines for chest and alternate the use and order of them. this can prevent plateauing and keep your muscles guessing (and growing). also, if you have long arms, throw barbell bench out the window. stick with DBs, my arms are long and barbell press never helped me grow.

for some alternate chest exercises check out abcbodybuilding.com

they have tons of movements to keep your muscles growing.

good luck.

[grifilken]

Originally posted by ski
Do you think if you bench with heavy weights, that bodyweight push-ups are going to offer enough resistance? NOT! Push-ups will only force blood into the muscles, as will regular training.If you do them,only do one set for a warm-up ,you are wasting energy by adding them to your routine!

they help me...plus they help keep your muscles from locking up on you. I swear by push-ups...i do them every day just for the stretch, but they also help loosen me up after and before a workout too...just my opinion though...