I need help with my chest day

[Ronald]

I have a Triceps/Chest day and I never seem to get my chest really soar the next day. I have been working out for about 4 months now, and I am seeing results in everything except my chest. It seems like my arms get a lot more tired before my chest does.

I start out with...

Flat Bench 3 x 10 135lbs
Decline Bench 3 x 10 100lbs
Fly 3 x 10 20lbs DB's
after this my arms start getting tired, and then i do....
Dips to fail ( about 20 )
Triceps extensions 3 x 10 (20 lbs each arm)
Kickbacks 3 x 10 (20 lbs each arm)
Bench Dips 2 x 10, 1 to fail

then i do a 2 mile jog.

The only thing that really gets soar is near my arm pit area, i feel my upper chest developing a little, but my lower chest is as soft as natural woman's breast.

Thanks for any input, its really helpful for me.

 

[Toughenuff]

whats your stats?

Try something like...

3 x flat bench press 8 - 12 reps
3 x incline dumbbell press 8 - 12 reps
3 x dumbbell flyes 8 - 12 reps

Rotate between using dumbbells and a barbell when doing incline and flat, and maybe do the jogging on a seperate day and if ur bulking then cut out the jogging completely or at least keep it to a bare minimum

Results take time, just keep working on ur entire body for overall growth and make sure u are eating well, diet is about 70 - 80% of the whole workout and try not to worry too much about how sore u feel the next day, as long as ur increasing the weight over a period of time and keep pumping out the reps u should be fine

oh and read the stickies regarding isolating the upper and lower chest

 

[GFR]

I have a Triceps/Chest day and I never seem to get my chest really soar the next day. I have been working out for about 4 months now, and I am seeing results in everything except my chest. It seems like my arms get a lot more tired before my chest does.

I start out with...

Flat Bench 4 x 6-10 135lbs
Incline DB or Bench 4 x 6-10 100lbs
Fly 2 x 10 20lbs DB's
after this my arms start getting tired, and then i do....
Dips to fail 2x12
Triceps extensions 3 x 10 (20 lbs each arm)
Bench Dips 2 x 10, 1 to fail

then i do a 2 mile jog.

The only thing that really gets soar is near my arm pit area, i feel my upper chest developing a little, but my lower chest is as soft as natural woman's breast.

Thanks for any input, its really helpful for me.

made some quick changes

 

[Ronald]

I'm 6 foot 180lbs. 25 years old.

Thanks for the advice, do you think i should try hitting my chest twice a week?

 

[GFR]

I'm 6 foot 180lbs. 25 years old.

Thanks for the advice, do you think i should try hitting my chest twice a week?

2x a week is ok....one day 100% and the other 60%

 

[Ronald]

thanks foreman

 

[MyK]

check your form too. your arms should be perpendicular to your body when performing any chess press. if your arms are coming down creating a 45 degree angle at your shoulder you will be placing alot of focus on the tricep.

 

[Squaggleboggin]

DOMS (delayed onset muscle soreness) is not an indication of hypertrophy or a good workout. If you make gains, it doesn't matter if you get sore.

 

[GFR]

DOMS (delayed onset muscle soreness) is not an indication of hypertrophy or a good workout. If you make gains, it doesn't matter if you get sore.

I agree, as a matter of fact I was just talking about soreness and how it relates to muscle hypertrophy with a few Doctors. All of them said soreness doesn't necessarily mean muscle growth or that the muscle hasn't recovered from a workout.

 

[Ronald]

well what about the pump feeling... I get then in just about everything except my chest.

 

[CowPimp]

Although you needn't worry about not getting sore so long as you experience gains in size and/or strength, I can offer you some suggestions. Try going to failure, or near failure, and reduce the volume of your workouts. I get sore a lot training HIT style, and I have been training a couple of years steady.

Also, that soreness you feel in your armpit area is not your upper chest, also known as the clavicular head of the pectoralis major. It is, in fact, the pectoralis minor if I am not mistaken.

 

[pumped10]

Try this Video out http://thefitshow.com/week3/milos_chest_large.htm

 

[ATOMSPLTR]

That was a phenomenal clip. I wish I wasn't at freakin work. I can't wait to try these exercises. Thanks for posting Pumped!!