help with chest

MeatZatk · 10-03-2007, 11:16 AM

Alright, I've been training for a few years now and I'm pleased with my back, tri's, legs (for the most part) and am working on bi's, but my chest just doesn't grow. I try to mix it up between DB's and BB's but mostly use DB's. Here's a typical chest w/o. Any suggestions would be greatly appreciated thanks.

Flat DB press
3x8-10
Incline DB press
3x8-10
Machine Flyes
3x10
recently replaced machine flyes with:
Flat DB Flyes
3x10
Dips
3x10
Cable Crossovers
3x10

My chest feels a little sore for a few days after and I know that's not necessarily a sign of a great workout, but does anyone see major mistakes in this routine?

Witchblade · 10-03-2007, 12:32 PM

Depends on the rest of the program.

TheCurse · 10-04-2007, 01:49 AM

start doing barbell presses.

vortrit · 10-04-2007, 02:15 AM

Quote:

Originally Posted by TheCurse

start doing barbell presses.

My chest wouldn't grow at all. Then I started doing barbell presses and bam!

Richie1888 · 10-04-2007, 04:36 AM

you could try to fatigue the chest first with flyes in a superset with the big compound movements like the DB Bench Press.

Also Erics article on how to do a proper bench press is a good read aswell

nismo80 · 10-04-2007, 03:19 PM

possible ur volume is too high? either too many exercises, or reps?
also think BB flat and incline are a must. always prefer changes, but to never do those may be your problem. don't forget push-ups with weight possibly.

Delusional · 10-04-2007, 04:26 PM

Quote:

Originally Posted by Richie1888

you could try to fatigue the chest first with flyes in a superset with the big compound movements like the DB Bench Press.

Also Erics article on how to do a proper bench press is a good read aswell

where is this article?

Richie1888 · 10-05-2007, 04:01 AM

Positioning For Pecs (Build A Massive Chest)

Delusional · 10-05-2007, 10:21 AM

wow, that is an awesome article...and im pretty sure that just helped me a ton, cause i know i didnt have perfect form for my chest exercises..

**Gazhole** · 10-05-2007, 10:23 AM

Try some different periodisation. If you're doing that setup for a while then thats probably the problem - its getting stale.

WB is right though, the program itself maybe the problem. Possibly you are overdoing pressing.

Richie1888 · 10-05-2007, 10:30 AM

Quote:

Originally Posted by Delusional

wow, that is an awesome article...and im pretty sure that just helped me a ton, cause i know i didnt have perfect form for my chest exercises..

good luck

MeatZatk · 10-05-2007, 10:48 AM

thanks for the replies. I'll read the article and try incorporating BB more often in my routine.

MZiggy · 10-07-2007, 04:31 PM

i recently started plyometric training i guess you would call it...for the chest you do a 3 rep set with as much as you can and then you jump right into plyometric pushups. these are where you jump your hands from the floor to a higher surface and you max out on those. then rest and go and do it again. after that i do incline and db flys it seems to be working good. shocks the chest muscles

BiggT · 10-08-2007, 09:40 PM

ditch the flyes. maybe throw a set of flyes in once a week or once everyother week.

10-03-2007, 11:16 AM	#1
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 1,000 Photos: 5	help with chest Alright, I've been training for a few years now and I'm pleased with my back, tri's, legs (for the most part) and am working on bi's, but my chest just doesn't grow. I try to mix it up between DB's and BB's but mostly use DB's. Here's a typical chest w/o. Any suggestions would be greatly appreciated thanks. Flat DB press 3x8-10 Incline DB press 3x8-10 Machine Flyes 3x10 recently replaced machine flyes with: Flat DB Flyes 3x10 Dips 3x10 Cable Crossovers 3x10 My chest feels a little sore for a few days after and I know that's not necessarily a sign of a great workout, but does anyone see major mistakes in this routine? I wish my lawn was emo so it would cut itself

10-03-2007, 12:32 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	Depends on the rest of the program. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

10-04-2007, 01:49 AM	#3
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 774 Photos: 6	start doing barbell presses. Still Alive.

10-04-2007, 04:36 AM	#5
Richie1888 Registered User Join Date: Jun 2006 Posts: 1,235	you could try to fatigue the chest first with flyes in a superset with the big compound movements like the DB Bench Press. Also Erics article on how to do a proper bench press is a good read aswell When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

10-05-2007, 04:01 AM	#8
Richie1888 Registered User Join Date: Jun 2006 Posts: 1,235	Positioning For Pecs (Build A Massive Chest) When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

10-04-2007, 03:19 PM	#6
nismo80 Registered User Join Date: Sep 2007 Posts: 16	possible ur volume is too high? either too many exercises, or reps? also think BB flat and incline are a must. always prefer changes, but to never do those may be your problem. don't forget push-ups with weight possibly.

10-05-2007, 10:21 AM	#9
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	wow, that is an awesome article...and im pretty sure that just helped me a ton, cause i know i didnt have perfect form for my chest exercises.. Gayspace www.taylorsnutrition.com

10-05-2007, 10:23 AM	#10
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Try some different periodisation. If you're doing that setup for a while then thats probably the problem - its getting stale. WB is right though, the program itself maybe the problem. Possibly you are overdoing pressing. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

10-05-2007, 10:48 AM	#12
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 1,000 Photos: 5	thanks for the replies. I'll read the article and try incorporating BB more often in my routine. I wish my lawn was emo so it would cut itself

10-07-2007, 04:31 PM	#13
MZiggy Registered User Join Date: Oct 2006 Location: Phila ,PA Posts: 52	. i recently started plyometric training i guess you would call it...for the chest you do a 3 rep set with as much as you can and then you jump right into plyometric pushups. these are where you jump your hands from the floor to a higher surface and you max out on those. then rest and go and do it again. after that i do incline and db flys it seems to be working good. shocks the chest muscles

10-08-2007, 09:40 PM	#14
BiggT Registered User Join Date: Feb 2006 Location: Orange County Posts: 151 Photos: 5	ditch the flyes. maybe throw a set of flyes in once a week or once everyother week. I do what I do because I love it

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