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This is impossible!

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TheStuff

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For a while now I have been trying to get a nice pecs and it hasn't been working. I've benched, I've done cables, I've done dumbbells, I've done it all and still nothing has really came out, no definition, no muscle, I need help please. What is there for me to get a nice shaped pecs. I have everything else except a pecs. Thanks.

p.s I got my lisence :D I got a 99 yay!
 
Check the diet and try cutting back on some of the sets. Overtraining will stunt muscle growth.
 
Are you a delt/tricep pusher? I used to be. I had to learn how to push with my pecs.
 
Roll your shoulders back and stick out your chest when you bench. That's how you target your pecs.
 
Yes, I have found out that wider grip I can do more weight to bench because my arms don't tire out. My pecs would actually feel it, when before my arms and my triceps were burning and my pecs felt nothing. Maybe I need more fat? like my stomach is farther out than my chest, and I am only 140lbs... and my stomach is a 6 pack. Help please.
 
have you tried decline db or bb ? it's worked for everyone I know.
 
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To be honest I had never heard of anyone having problems developing there pecs until these forums started getting big on the Internet several years ago. Everyone one at every gym I went to who was serious about training for hypertrophy did decline dumbbell presses, maybe it was just an east coast thing(that's where I'm from) or an old school training thing.

Many studies show that decline movements recruit more muscle fibers than flat or incline.
 
whats your routine like? and how long do you rest?
 
I do 3 sets of 10 pf cable cross overs to warm up, and then I go to bench and do 3 sets of 8 and then go to decline and do 3 sets of 8
 
Drop the cables and do flies instead.
Dips are very good as well.
 
Originally posted by Scotty the Body Dips are very good as well.
Click to expand...

DAMN, ya' beat me to it Scotty. I was just getting ready to slam LAM for being lazy with the decline DB presses. Strap some weight to your butt and do dips. Keep your chin on your chest, your shoulder blades pinched together (like Fade said), your feet back and your elbows out. (Elbows out instead of going back hits your pecs more than triceps.) Go DEEEEP and SLOOOOW. This isn't a race to see who can finish the set the fastest, this is weight lifting to see who can build the biggest muscles.
 
C'mon ALBOB ! you know I do decline, incline and flat movements !
 
I was talking about being lazy and using Dumb Bells (What are you up to now, 50's?) instead of doing weighted dips. Besides, I haven't given you any crap in MONTHS, this was my best opportunity. :laugh:
 
55's by the way ! :D

the only time I do dips is when I train chest/triceps and I rarely do that. Usually chest/biceps and shoulers/triceps...
 
check your PM's..ALBOB
 
Originally posted by LAM
check your PM's..ALBOB
Click to expand...

Check YOUR PM's, I already responded to the retirement question. :p
 
Incline press and decline, what do those work more? Like is there different exercises to work certain spots of your chest? Like the outer, lower and inner? I'll do more dips starting now, thanks.
 
Originally posted by TheStuff Like is there different exercises to work certain spots of your chest?
Click to expand...

OH CRAP!!!! :eek: RUUUUUNNNNNNN everybody!!!!!! I can hear The Chicken Daddy's footsteps coming from here! :scared:
 
OK Stuff, I'll quit goofing off. What Lightman said touches on what you should be concentrating on, MASS! Just lift BIG and don't worry about targeting "parts" of muscles. You want to get big you gotta LIFT big. That means four exercises; Squats, Deadlifts, Some kind of rowing movement for your back and Some kind of pressing movement for your chest. There are variations to all of these but those are the four basic SIZE exercises that your entire lifting life should revolve around. If you concentrate on sound lifting and combine it with sound nutrition your pectoral problems will soon begin to melt away.
 
Originally posted by TheStuff
I am only 140lbs... Help please.
Click to expand...

I agree with Albob, forget about targeting your chest, your not gonna see alot of gains till you get your whole body growing.

Squat and Deadlift your way to hugeness!! :thumb:
 
hey bro, also check out the other post one here. I too have trouble with my chest growing, not that mine i that small, but it has seemed to stop growing. I got some good tips like a few days ago. Look here in the training forum for a thread called "My pecks need help" or something like that, you might pick up some ideas there too.
 
Originally posted by Scotty the Body


I agree with Albob, forget about targeting your chest, your not gonna see alot of gains till you get your whole body growing.

Squat and Deadlift your way to hugeness!! :thumb:
Click to expand...

That's the way to go alright :thumb: Concentrate more on the whole body movements and the rest will follow.

TJohn
 
Originally posted by Vale Tudo
Look here in the training forum for a thread called "My pecks need help" or something like that, you might pick up some ideas there too.
Click to expand...

Or thread "Improving Chest" which I started sometime ago. There are tips that might help you there as well.

- Josh
 
Is it true that if you use wide grip, it screws up your shoulders?
 
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