stubborn chest [Forum Archive]

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stubborn chest

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Posted by: BcHawk_99

i have been working out and cant seem to hit the upper part of my chest.my workout goes
warm up- Incline flies
- Bench Press 3x10
- incline presses 3x10
- dumbell flies 3 x10
- decline bench 3x10
- cable crossovers 3x10
- pec deck flies 3x10

this is how my chest work out goes and still cant seem to buil the upper part of the chest.i do pushups at home.and i have this springed bar i use.please help.or next is implants

Posted by: TriZZle305

maybe youre doing too much... try doing 3-4 of those exercises or less sets of the exercises to see it helps

Posted by: BcHawk_99

when i do little exercises i dont get the pump i will with these exercises.

Posted by: kuso

18 sets for chest is WAY to much.

I can`t see how you could do that many with intensity.

Cut it in half

Posted by: BcHawk_99

i guess that is what everyone is suggesting so im going to give it a try.maybe i can take away a few exercises.ad maybe just saqueeze in some cardio instead.thanks guys

Posted by: Freeman

NOO!

Cut out the damn cardio! If you wanna build that chest, cardio is the devil IMO!! I used to run and do cardio type things. And then I wondered why my chest was not getting stronger and bigger. I was a beginner, so I didn't know jack. Then, a guy at my local gym told me that the running and cardio I was doing was a big factor in my underdeveloped chest...give it a shot man, seriously!

Also, ditto to what they said above about overtraining your chest..

Posted by: TriZZle305

freeman you beat me... cardio will waste whatever protein and other things in the food you eat or supplements you take and wont leave much for your muscles to use

Posted by: Freeman

Well, I'm glad we're on top of things around here :highfive:

Posted by: Prince

way too many exercises and too many sets.

btw, a pump does not necessitate a good/productive work-out, and you should not measure your work-outs by a pump.

Posted by: BcHawk_99

when i said pump i didnt neccessarily mena getting it pumped.i dont feel the exhaustion when i do little chest exercises.i still have the strenght to do more.and i go heavy.as much as i can do.i workout till full exhaustion,

Posted by: Prince

Originally posted by BcHawk_99
i dont feel the exhaustion when i do little chest exercises.i still have the strenght to do more.and i go heavy.as much as i can do.i workout till full exhaustion,

then I would have to question the manner in which you do them.

I could easily fry your chest with one chest exercise and 6 sets.

Posted by: mmafiter

Originally posted by Prince
then I would have to question the manner in which you do them.

I could easily fry your chest with one chest exercise and 6 sets.

Hmmm...sounds interesting, how would you do that? Holds? Pyramiding? Super slow negatives? What?

C'mon spill it!

Posted by: BcHawk_99

yeah i am interested in learning.when i hit bench i do 185.the most i can lift.i do 3 sets of 10.But the real question i was asking was what kind of exercises would help me build my upper chest.and the middle chest.

Posted by: TriZZle305

try 5 sets of 5 with more weight

Posted by: ZECH

Originally posted by BcHawk_99
But the real question i was asking was what kind of exercises would help me build my upper chest.and the middle chest.

Where o where is chicken daddy?????
Inclines......................Inclines!!!!!!!!!1

Posted by: TriZZle305

i was thinking the same thing dg806

Posted by: Wolfpack22

How long have you been working out for? What did you max out at when you first started using the bench press? Also your diet is going to play a big role in how much you grow. Don't just eat a bunch of protein bars, you need protein from real food too. And Incline bench is the best like DG806 is saying. If you are only benching 185 don't expect but so much grow, so fast. When you start moving up in weight is when you will see results. Try doing less reps, and try going heavier. You are probably burning yourself out before you get to 185 pds. Don't give up, if you keep working results will come.

Posted by: ZECH

when you reach a certain point at your max, growth comes very slowly and it takes very hard and dedicated workouts!

Posted by: ZECH

That is why everyone is not huge. Only the dedicated people stay with it at this point!!

Posted by: Prince

Originally posted by dg806
when you reach a certain point at your max, growth comes very slowly and it takes very hard and dedicated workouts!

ain't that the sad truth.

Posted by: ZECH

I know it all too well. Even though I have had some good sucess this past year with the help of 1-test and 4-ad. If not for that, it would have been very slow.

Posted by: Freeman

I know all too well about a "stubborn" chest, I just came from the gym....I'm a puss when it comes to chest strength. My problem has always been chest...and not having a lifting partner is my biggest obstacle to overcome. I love that extra motivation a spotter gives ya. BUt, I will prevail!

Posted by: firestorm

Hey I love your workout I think that the amount of sets are great IF your talking doing them over a 2 week period!!!! Seriously,, it really is too many sets bro. Your overtraining. But to throw my hat into the mix I'll say this: Try doing 9 working sets and cut the reps down to 6-8. Also prioritize your training. If upper chest is lagging do Inclines 1st.
1 warmup
1 x 8
1 x 6-7
1 x 6

Also rest no more then 1 1/2 mins between sets. That will help kick your ass a bit.
My last bit of advise may be to give GOPROS workout a try. I've seen many people in here (including myself) doing it and I haven't heard one negative comment on it yet.

Posted by: Kent777

Is 18 sets really to much? You didnt say how long you are resting between sets. So how long are you resting?

Posted by: Kent777

While doing the cable, pec, and db flyes , try stopping at 3 points and holding for 3 seconds. I do this, MAN what a pump! such as 1/3 way 2/3 way and then the finish. NO stopping on the return.

Posted by: Kent777

DO this on the first set. Second set do normal with no stopping and repeat the 3rd set same as first.

Posted by: leeroy

you guys don't now what your talking about. I am only 155 pounds and 6'1". I'm not very buff. I am ripped. I do 3 sets of 12 reps of 200 pounds every other day and my chest is rock solid. Last time my buddys wanted me to max out i got 295 5 times. So little weight a lot of times builds you strong but if you want bigger chest do a lot of weight less times

Posted by: kinkery

Originally Posted by leeroy

you guys don't now what your talking about. I am only 155 pounds and 6'1". I'm not very buff. I am ripped. I do 3 sets of 12 reps of 200 pounds every other day and my chest is rock solid. Last time my buddys wanted me to max out i got 295 5 times. So little weight a lot of times builds you strong but if you want bigger chest do a lot of weight less times

Posted by: vortrit

Originally Posted by leeroy

Wow. 6'1" and 155. I bet your chest is HUGE. /sarcasm.

Posted by: moopsimoo

I've been working out for 7 years tried many different chest programs. Alot of what you might read magazines wont help everyone, its whatever works for you its just finding that program then learning to shock the muscles after they have adapted to it. Food is a huge role but antoher factor is genetics, I believe that some guys just won't get the body their after.

Posted by: leeroy

You guys take Steroids, i don't i bet i am a lot faster than you . I can kick a 250 pound kickbag and knock it to the celing. you can't use your extra mucle mass. a can also put my fist through 2x4's. a SMALLER man has more exsplosive power than a beaffed up man. And a lot faster too!

Posted by: leeroy

You don't have to be big and buff to kick someones a##

Posted by: kinkery

Posted by: vortrit

Originally Posted by kinkery

Word. Talk is cheap.

Posted by: leeroy

talk is cheap look who's talking

Posted by: vortrit

Originally Posted by leeroy

talk is cheap look who's talking

I'm sorry. Please don't kick our asses over the internet...

Posted by: gr81

dude you been watchin to much ultimate fighter mr 'I train my chest 4 times a weak and am gonna kick your ass over the internet'. we can all thank you for bumpin a thread that 4 years old to articulate such a technical diagnosis as this

Originally Posted by leeroy

So little weight a lot of times builds you strong but if you want bigger chest do a lot of weight less times

you should know your role and shut your mouth!

Posted by: MustGoHeavy

Wow! My first post and ive stumbled into internet fisticuffs!

Anyway, the way I see it if your doin 3 sets of 10 with 185, then it is NOT the most you can lift!

Try goin heavy. see if you can knock out 6 with 195-200lbs for example. Full reps, all out! Thats a warm up set or 2 then and all out effort with 200lbs. 30sec rest then go again untill faliure. Thats prob another 2-3 reps! Then thats it! I promise you will be sore by the end of the nxt day!

Ding Ding!

Posted by: Hialeahchico

incline dumbell press is ur solution my friend......just go to failure sets of 8-10 for 4 or 5 reps. That incline hammer machine ( I cant recall if thats the right name of the machine) does wonders for me, again intensity is the key in ur training, if your not training hard you migth as well not train at all.

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