stubborn chest

[BcHawk_99]

i have been working out and cant seem to hit the upper part of my chest.my workout goes
warm up- Incline flies
- Bench Press 3x10
- incline presses 3x10
- dumbell flies 3 x10
- decline bench 3x10
- cable crossovers 3x10
- pec deck flies 3x10

this is how my chest work out goes and still cant seem to buil the upper part of the chest.i do pushups at home.and i have this springed bar i use.please help.or next is implants

 

[TriZZle305]

maybe youre doing too much... try doing 3-4 of those exercises or less sets of the exercises to see it helps

 

[BcHawk_99]

when i do little exercises i dont get the pump i will with these exercises.

 

[kuso]

18 sets for chest is WAY to much.

I can`t see how you could do that many with intensity.

Cut it in half

 

[BcHawk_99]

i guess that is what everyone is suggesting so im going to give it a try.maybe i can take away a few exercises.ad maybe just saqueeze in some cardio instead.thanks guys

 

[Freeman]

NOO!

Cut out the damn cardio! If you wanna build that chest, cardio is the devil IMO!! I used to run and do cardio type things. And then I wondered why my chest was not getting stronger and bigger. I was a beginner, so I didn't know jack. Then, a guy at my local gym told me that the running and cardio I was doing was a big factor in my underdeveloped chest...give it a shot man, seriously!

Also, ditto to what they said above about overtraining your chest..

 

[TriZZle305]

freeman you beat me... cardio will waste whatever protein and other things in the food you eat or supplements you take and wont leave much for your muscles to use

 

[Freeman]

Well, I'm glad we're on top of things around here :highfive:

 

[Arnold]

way too many exercises and too many sets.

btw, a pump does not necessitate a good/productive work-out, and you should not measure your work-outs by a pump.

 

[BcHawk_99]

when i said pump i didnt neccessarily mena getting it pumped.i dont feel the exhaustion when i do little chest exercises.i still have the strenght to do more.and i go heavy.as much as i can do.i workout till full exhaustion,

 

[Arnold]

Originally posted by BcHawk_99
i dont feel the exhaustion when i do little chest exercises.i still have the strenght to do more.and i go heavy.as much as i can do.i workout till full exhaustion,

then I would have to question the manner in which you do them.

I could easily fry your chest with one chest exercise and 6 sets.

 

[mmafiter]

Originally posted by Prince
then I would have to question the manner in which you do them.

I could easily fry your chest with one chest exercise and 6 sets.

Hmmm...sounds interesting, how would you do that? Holds? Pyramiding? Super slow negatives? What?

C'mon spill it!

 

[BcHawk_99]

yeah i am interested in learning.when i hit bench i do 185.the most i can lift.i do 3 sets of 10.But the real question i was asking was what kind of exercises would help me build my upper chest.and the middle chest.

 

[TriZZle305]

try 5 sets of 5 with more weight

 

[ZECH]

Originally posted by BcHawk_99
But the real question i was asking was what kind of exercises would help me build my upper chest.and the middle chest.

Where o where is chicken daddy?????
Inclines......................Inclines!!!!!!!!!1

 

[TriZZle305]

i was thinking the same thing dg806

 

[Wolfpack22]

How long have you been working out for? What did you max out at when you first started using the bench press? Also your diet is going to play a big role in how much you grow. Don't just eat a bunch of protein bars, you need protein from real food too. And Incline bench is the best like DG806 is saying. If you are only benching 185 don't expect but so much grow, so fast. When you start moving up in weight is when you will see results. Try doing less reps, and try going heavier. You are probably burning yourself out before you get to 185 pds. Don't give up, if you keep working results will come.

 

[ZECH]

when you reach a certain point at your max, growth comes very slowly and it takes very hard and dedicated workouts!

 

[ZECH]

That is why everyone is not huge. Only the dedicated people stay with it at this point!!

 

[Arnold]

Originally posted by dg806
when you reach a certain point at your max, growth comes very slowly and it takes very hard and dedicated workouts!

ain't that the sad truth.

 

[ZECH]

I know it all too well. Even though I have had some good sucess this past year with the help of 1-test and 4-ad. If not for that, it would have been very slow.

 

[Freeman]

I know all too well about a "stubborn" chest, I just came from the gym....I'm a puss when it comes to chest strength. My problem has always been chest...and not having a lifting partner is my biggest obstacle to overcome. I love that extra motivation a spotter gives ya. BUt, I will prevail!

 

[firestorm]

Hey I love your workout I think that the amount of sets are great IF your talking doing them over a 2 week period!!!! Seriously,, it really is too many sets bro. Your overtraining. But to throw my hat into the mix I'll say this: Try doing 9 working sets and cut the reps down to 6-8. Also prioritize your training. If upper chest is lagging do Inclines 1st.
1 warmup
1 x 8
1 x 6-7
1 x 6

Also rest no more then 1 1/2 mins between sets. That will help kick your ass a bit.
My last bit of advise may be to give GOPROS workout a try. I've seen many people in here (including myself) doing it and I haven't heard one negative comment on it yet.

 

[Kent777]

Is 18 sets really to much? You didnt say how long you are resting between sets. So how long are you resting?

 

[Kent777]

While doing the cable, pec, and db flyes , try stopping at 3 points and holding for 3 seconds. I do this, MAN what a pump! such as 1/3 way 2/3 way and then the finish. NO stopping on the return.

 

[Kent777]

DO this on the first set. Second set do normal with no stopping and repeat the 3rd set same as first.

 

[leeroy]

you guys don't now what your talking about. I am only 155 pounds and 6'1". I'm not very buff. I am ripped. I do 3 sets of 12 reps of 200 pounds every other day and my chest is rock solid. Last time my buddys wanted me to max out i got 295 5 times. So little weight a lot of times builds you strong but if you want bigger chest do a lot of weight less times

 

[kinkery]

you guys don't now what your talking about. I am only 155 pounds and 6'1". I'm not very buff. I am ripped. I do 3 sets of 12 reps of 200 pounds every other day and my chest is rock solid. Last time my buddys wanted me to max out i got 295 5 times. So little weight a lot of times builds you strong but if you want bigger chest do a lot of weight less times

 

[vortrit]

you guys don't now what your talking about. I am only 155 pounds and 6'1". I'm not very buff. I am ripped. I do 3 sets of 12 reps of 200 pounds every other day and my chest is rock solid. Last time my buddys wanted me to max out i got 295 5 times. So little weight a lot of times builds you strong but if you want bigger chest do a lot of weight less times

Wow. 6'1" and 155. I bet your chest is HUGE. /sarcasm.

 

[moopsimoo]

I've been working out for 7 years tried many different chest programs. Alot of what you might read magazines wont help everyone, its whatever works for you its just finding that program then learning to shock the muscles after they have adapted to it. Food is a huge role but antoher factor is genetics, I believe that some guys just won't get the body their after.