Thread: big traps big arms huge shoulders SMALL CHEST?

How many days a week do you do chest?

What's your routine like?

How can you expect people to help you "fix this" if they have no idea what you are currently doing?

its obvious then, your lifting the weight with your delts and arms not your chest.
a rough guide is to do chest 2x per week
pre exhaust with flyes to allow you to mentally connect to your chest and then drop your weight on presses and try and focus on just squeezing the chest throughout and squeezing hard at peak contraction.

I used to be in the same boat but have brought my chest up a long way

Yep you all nailed on the head im only hitting it once a week but heres a rough idea on a chest day for me
Bench
205*10
225*10
235*6
245*6
Seated Flys
12*130
12*140
12*160
Incline bench Bar bell or dumbell
10*---
10*---
10*---
standing cable flys
12*---
12*---
10*---
10 with a drop set of 8

then my tricep work outs

you got this big by running a cycle right?
the traps/shoulder/arms have the most androgen receptors in the body so they respond the best
im guessing this is why youve got thir problem
have you tried strictly dumbells for chest? maybe itll force you to use more chest less shoulder/tri


maybe also try hitting your tri's first to exhaust them and therfore use them less during chest routine

My traps get monsterous on cycle your right but It may be my grip I always use a really wide grip while on the bar bells but on the dumbbells I come in really tight to my chest .... i think im going to retire on the barbells and do it maybe once a month and just stick with the dumbells ....repping everyone thanks

np bud were here to help!
i pretty much stick to medium grip, too wide and too close hurt my shoulders

ya i have the same problem I would also suggest starting with an incline Press before benching barbells arent bad.. But bring the grip to a medium wider grip incorparates more shoulder. I have this exact same problem to a T. I was a wrestler as well so it didnt help. Inclines def help bring my laggin chest a lot as well as bringing in the grip I used to go Wide as well.

damn broo i was a wrestler as well ahah

Do u do anything like dropsets, negatives, or partials? I usually do these on the last sets of my chest exercises.

Op, how many inches does your chest measure?

I think you made the right comment yourself bro. Hit the barbell once a month to shock the muscles and stick with dumbells the rest of the time. This allows all the stabilizer muscles to grow and work which will add some size pretty quickly.

Also maybe lower the weight on your flies and get that stretch in the center of your chest that hurts so badly it feels like the muscles are ripping apart!!

Also, what do you do for traps? I'm in the opposite position as you. Traps are lagging behind the rest of my upper body.

Let's see a picture.

I had a similar problem. Due to the strength of my shoulders and arms, they would often take over for my chest muscles when doing flat or incline presses. One thing that worked well for me was to start my chest day with heavy decline presses, as these put the most emphasis on your chest muscles. You may also have to humble yourself and lower the weight you are lifting on other movements and focus on contracting the chest while not allowing your shoulders to bear the burden. Using dumbells rather than a barbell works well also, as you can angle them to put more stress on your chest muscles and less on your shoulders. After sometime doing this, my chest became more proportionate with the rest of my physique.

Also, I would stick to decline, flat, incline presses, weighted dips and other mass builders. You have two flys in your routine, and while these are great for bringing out separation and striations, they are not mass builders.

Originally Posted by ANIMALHOUSE

Let's see a picture.

He cant. He left his camera at an e-lift convention. But...He's gonna buy a new one and post pics soon.

the first one towards the left shows the situation the best i have traps and shoulders but zero chest

here

OP, it looks to me like your chest has good genetic shape, but you need more upper chest for that look you are seeking. I like what GMO said, he is absolutely correct. More pressing compound moves, drop the flyes except as maybe a pre-exhaust.

Try this maybe if you like,

*Pec Deck (pre-exhaust) 3-4 sets x12-15 reps (I do em like this, sit with shoulders against the back pad, ass at the front of the seat. Makes it like an incline fly and really stresses the pec. Slow, steady reps, hold the contraction)
*Incline bench (Smith for me) 3-4 sets x8-12 reps
*Flat dumbbell bench 3-4 sets x10-12 reps
*Decline barbell bench 3-4 sets x8-10 reps (switch order of these, incline one week first, flat first the next, etc)

Awesome ill give it a go tomorrow

Originally Posted by guthixfed

Awesome ill give it a go tomorrow

Start with 2 sets of each, it's a bit of volume if you are not used to it. And this may be blasphmy, but I never shy away from machines. Free weights are best for building quality muscle, but when you get tired and sloppy, machines are your friend. I use the smith machine a lot, Hammer Strength is king and many others are really great.

Originally Posted by Anabolic5150

And this may be blasphmy, but I never shy away from machines. Free weights are best for building quality muscle, but when you get tired and sloppy, machines are your friend. I use the smith machine a lot, Hammer Strength is king and many others are really great.

That's not blasphemy my friend...you are right on the money. When my stabilizers are shot after heavy free weight movements, hammer strength and smith machines allow me to continue training hard, but with proper form.

genetics man

everyone is different

genetics determine everything

train chest more

maybee up it to 2ce a week on chest

what is your routine like now?

hit it hard

Bigdtrain, you are a prick of the highest order.