99hawkins

Hi all, tips and advice needed, as you are all sooo good at it.

It is no secret to me that my chest is my weakness muscle. My Pectorils are far behind my biceps, triceps, shoulders, back, legs etc in terms of development. I hit the bastard thing every week and in some cases, twice a week. I'm thinking it must be to do with my technique or routine;

My chest day coincides with my tricep day. It looks like this;

- Incline Dumbbell press. 3 sets 8-12
- Flat Benchpress (smith) 3 sets 8-10
- Flyes or Pec dec flyes 2 sets 8-10

-Rope pushdowns 2 sets 8-10
-Overhead extentions 2 sets 6-10

I change it up every so often incorporating a machine press, ropes and alternating between pec dec and DB flyes.

I also have a solid 6 meal per day with sufficient protein, carbs and fat diet...if that helps at all.

Does that look like shit? Or is it a reasonable looking w/o?

Something is holding my chest back, I don't know what. The rest of my body looks awesome, but my chest hasn't changed a lot.

Any help and suggestion would be well recieved, thank ya vvvvrrry much

http://images.google.co.uk/images?q=...tish_flag2.jpg

WantItBad

drop the smith machine and do regular benching also i would suggest dropping the flies and adding Dumbbell work DB incline DB decline

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

99hawkins

I do DB incline....

http://images.google.co.uk/images?q=...tish_flag2.jpg

WantItBad

im an idiot sorry

try something like this maybe

Bench -4x8
Incline-4x8
DB BENCH-2x8
DB incline-2x8

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

99hawkins

Kool. I'll have to drop Smith, like you said. Thanks.

http://images.google.co.uk/images?q=...tish_flag2.jpg

TJ Cline

How often do you hit chest....1x a week, 2x a week???
What our your goals...chest size or strength??? or both.

gogo

Your chest workout looks identicle to mine, i seem to be getting good results from my workout, it could just be bad genetics towards the pectoral area, it may just take time dude, unless maybe you are over training ( working chest to many days a week)

kenwood

hey im in the same boat..chest wont grow how i would like..it seems i never get an gains in my chest except strength ha...yeah drop the smith crap...try decline that hits my chest like a rock...

kenwood

what about form? that could be a problem if u have shit form...go down slow and pause at the bottom and squeeze pecs going back up

Doublebase

Try lowering your volume a little. Do something like this:

Bench press 3 sets 8, 5, 2 or 1. once a week. Do a warm-up set or two.

kenwood

benchpress doesnt seem to do anything for me(but thats just my 2cents)...i'd prefer decline and incline how bout somethin like
decline db press 3x8,6,4 ..1-2 warmups sets
decline chest fly's 3x8,6,4 ..1 warmup set
incline db press 4x10,8,6,4 ..1-2 warmup sets

but thats just my idea

99hawkins

Thanks for the response so far, base and Ken, thats quality stuff.

Foreskin - I said I hit chest once per week, sometimes twice per week on lighter weeks. Change it up a bit. I'm looking for size and definition on the chest region. Not too fussed about strength. Prima-dona, i know...

http://images.google.co.uk/images?q=...tish_flag2.jpg

TJ Cline

For just size I would use Db work and some flys

DB incline press 4x6-8
DB press 4x6-8
Flys 2x 8-12

99hawkins

Oh right, kool. I heard you have a 50inch chest... ...so c'mon, lets see your typical chest workout, please.

http://images.google.co.uk/images?q=...tish_flag2.jpg

Doublebase

What are your stats?

TJ Cline

My chest grows from anything so my workout won't help you.

99hawkins

My stats?

Age: 17-25
Height: 5'10"
Weight: 189lbs / 85kg / 13.5 stone
Bicep: 15
Waist: 33
BF%: 14

http://images.google.co.uk/images?q=...tish_flag2.jpg

99hawkins

Is that right, foreskin? You truely are a machine!

http://images.google.co.uk/images?q=...tish_flag2.jpg

DOMS

I'd like to have it on record that you suck.

DOMS

99hawkins, stick with the flys. As far as I know (and I could be wrong), one of the major functions of the pectorals is to move your arms horizontally across your body. Try some cable flys, mix it up. Defiantly ditch the Smith machine. It takes supporting muscles out of the equation (or at least lessens their use) and the prime mover are the deltoids and triceps, not the pectorals.

It's been said before, but I'll reiterate: try low reps and heavy weights on your benches. For some people this is what it takes. Also, play around with your rest times.

You could also be using improper form. Have someone you trust check out your form. Proper benching is way more than just push your arms up.

gogo could be right as well. Your genetics may make your pectorals a hard-gainer. That doesn't mean you can't have nice pectorals, it just means you need to work harder. Make sure you take weekly measurements of your chest (everything, really). As you try different things, note the change (or lack thereof) in your pectorals. You'll find what does, and what does not, work for you.

Lastly, take a look over at T-Nation for articles on building up your pectorals.

99hawkins

Thanks alot, DOMS. Will do.

http://images.google.co.uk/images?q=...tish_flag2.jpg

Tough Old Man

Me to, like buy a 52aa bra.

99hawkins

Why are Dumbbells often regarded as more effective than a barbell when pressing?

http://images.google.co.uk/images?q=...tish_flag2.jpg

DOMS

For two reasons (that I can think of):

• They're a unilateral exercise.
• They require more from stabilizing muscles.

This does not mean that you should drop barbells, it just means that it makes sense to do both. Don't forget that with a barbell that you can use a greater amount of weight.

LexusGS

Why train the chest??? Better yet, Why train?

CowPimp

Stop using the same basic parameters that you have always been using. 3 sets of 10 repetitions is not the only way to build muscle, and you will stall once your body adapts to this stimulus. Use everything from your 4-15 repetition maximums. Use volume levels anywhere from 20-50, or maybe even more on occasion, total repetitions per exercise. Change your rest intervals to increase density. Have you considered a higher frequency? Have you made any significant changes at all besides your exercise selection?

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99hawkins

Ok, I've took it into account. I dropped the Smith machine, which i thought was a cunt anyway, so no real loss there. I incorporated roped flyes and flat DB press and altered up the rep range. Good chest workout on Monday, they still hurt

http://images.google.co.uk/images?q=...tish_flag2.jpg

dontsurfonmytur

My pecs have significantly changed sizes when i started to do
BB decline 3 sets
BB incline 3 sets

i also do DB pullovers and cable crossovers

kenwood

i wish i could do cable crossovers but i cant..well i got 2 high pulleys..do u think i could do em on it?