Thread: Look at my under-developed chest

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Chest ain't bad, you got no face.

do you do any decline pressing movements ?

Originally Posted by SPIKE1257

Chest ain't bad, you got no face.

Oh, yeah, I need help with my under-developed face, too.

Originally Posted by LAM

do you do any decline pressing movements ?

Nope, all incline and flat bench.

from my experience most people who are not efficient at the flat bb bench experience less then optimum hypertrophy from that exercise. if that is the case with you then I would concentrate on decline pressing movements, which will probably bring you better results.

My chest workout is usually

Either Incline or Flat BB Bench
Either Incline or Flat DB Bench (depending on what I did for BB)
Some kind of fly movement (cable, peck deck, or free weights)

...just for some background.

Originally Posted by LAM

from my experience most people who are not efficient at the flat bb bench experience less then optimum hypertrophy from that exercise. if that is the case with you then I would concentrate on decline pressing movements, which will probably bring you better results.

What do you mean by "not efficient," LAM?

IMO and adult male with several years of training under their belt should easily be able to bench the minimum of 100 lbs over their BW for reps

Originally Posted by LAM

IMO and adult male with several years of training under their belt should easily be able to bench the minimum of 100 lbs over their BW for reps

Wow, well I have several years of training experience, but not as an adult. I trained for several years until I was 19, and I stopped for two years. (I just turned 22.) I have been back into it for about three months now. I don't know if you can then say I have three months of experience or three years. However, my reps on BP are 225 lbs, which is clearly not even close to the figures you mentioned.

My strength is growing, and my size is increasing, but my arms are growing much faster.

How would you suggest I work in decline? Should I replace my flat bench with decline and see how that works for me?

Also, what do you think about working chest twice a week?

This is open to anyone that has an opinion, not just LAM, BTW.

i do a lot more excercises for chest. how many sets is your chest workout?

Originally Posted by titans1854

i do a lot more excercises for chest. how many sets is your chest workout?

Usually 9 or 10. More if I do low reps.

If you never have done decline work I bet your in for some serious dom's the next day or to,what about weighted dip's for your chest development?for an aternitive.

bro, its your arms that make ya chest look small, there huge, im kinda the opposite bigger chest in comparison to arms and shoulders. any tips on arms 4 me? i find my chest needs a lot of recovery time. make sure its quality training good form, warm up stretch etc and Make sure it doesnt get used to any set routine, change it up regularly.

Weighted dips!

Also, your arms are bigger than your chest sure, but your chest is still impressive.

I expected to be flamed for this... IMO i think doing some widegrip bp would help put more stress on the outside of your chest... blah blah blah chest is one muscle blah blah, i would try wg bp... if it indeed does hit the outer portion of your chest your chest will grow outward giving you the appearance of having more definition and such... some people my disagree, in my experience i feel it helps add width

Originally Posted by cider303

I expected to be flamed for this... IMO i think doing some widegrip bp would help put more stress on the outside of your chest... blah blah blah chest is one muscle blah blah, i would try wg bp... if it indeed does hit the outer portion of your chest your chest will grow outward giving you the appearance of having more definition and such... some people my disagree, in my experience i feel it helps add width

You should read this.. Hope you can understand it.
Isolating the upper, middle and lower pecs (chest)

i have

believe half of what you see
none of what you hear
and all that you feel



he was looking for people's opinions, thats mine

Ok, so decline work, weighted dips, and maybe widen my grip a bit.

Any thoughts on whether or not to work it twice a week?

Originally Posted by cider303

i have

believe half of what you see
none of what you hear
and all that you feel

Thats what I thought. You know nothing of human physiology.

thanks

What do you think, PreMier?

I would do like LAM said, and add a decline movement.. Switch it up a number of ways. Just mix and match your routine as you see fit, but prioritize heavy decline pressing, and minimize flat pressing.
Incline BB
Decline BB
Flat DB
***
Decline BB
Incline DB
Flat Flye
etc..

Out of your splits, I like the second one better. Are those the only options your willing to do split wise? Just tossing out ideas, but I used to do a push/pull like this

Day 1:chest/shoulder/tri's
Day 2:back/rhomboid/bi's
Day 3:Legs
Day 4: Off
Day 5:chest/shoulder/tri's
Day 6:back/rhomboid/bi's
Day 7: Off

And then just continue on with the routine. That way your routine will vary week to week. Hitting certain parts twice weekly, but not always consistently.

Originally Posted by PreMier

I would do like LAM said, and add a decline movement.. Switch it up a number of ways. Just mix and match your routine as you see fit, but prioritize heavy decline pressing, and minimize flat pressing.
Incline BB
Decline BB
Flat DB
***
Decline BB
Incline DB
Flat Flye
etc..

Out of your splits, I like the second one better. Are those the only options your willing to do split wise? Just tossing out ideas, but I used to do a push/pull like this

Day 1:chest/shoulder/tri's
Day 2:back/rhomboid/bi's
Day 3:Legs
Day 4: Off
Day 5:chest/shoulder/tri's
Day 6:back/rhomboid/bi's
Day 7: Off

And then just continue on with the routine. That way your routine will vary week to week. Hitting certain parts twice weekly, but not always consistently.

Thanks for your input, PM. I will definitely use your suggestions.

As far as the split goes, I'm not too attached to those two I named, but a push/pull split makes for really long workouts - at least for me. I respond best to fairly high volume (about 9 sets per body part). So for Day 1, I'd be doing 27 sets in one workout, which is a lot of sets! I may try it, though. I'm open to change if it'll help balance everything out...

Thats close to what im doing. Chest is 3 exercises, at 3 sets a piece. Shoulders is usually one exercise of heavy pressing(3 sets), and then I do front/lateral raises or some rear delt work(3-4 sets). Triceps I usually do 2 exercises, because doing chest hits them.. maybe 6-8 sets total.

So that comes to around 20-24 sets throughout the workout. If you keep your rest intervals to 60 seconds on the heavy movements, and 30-60sec on the rest, you workout should come in under 60 minutes

Same goes for back/traps/biceps. More sets on the large movements/muscles and fewer on the smaller muscles. PLUS your hitting them twice a week some weeks, so there is plenty of volume.

Originally Posted by PreMier

Thats close to what im doing. Chest is 3 exercises, at 3 sets a piece. Shoulders is usually one exercise of heavy pressing(3 sets), and then I do front/lateral raises or some rear delt work(3-4 sets). Triceps I usually do 2 exercises, because doing chest hits them.. maybe 6-8 sets total.

So that comes to around 20-24 sets throughout the workout. If you keep your rest intervals to 60 seconds on the heavy movements, and 30-60sec on the rest, you workout should come in under 60 minutes

Same goes for back/traps/biceps. More sets on the large movements/muscles and fewer on the smaller muscles. PLUS your hitting them twice a week some weeks, so there is plenty of volume.

Thanks, PreMier.

No problem bro. Now I just need some guns like you got lol