10-06-2005, 11:22 AM #1
Shoulders get more than chest[pics]
I too workout chest pretty hard and my shoulders and shoulder joints are very sore the next day and I dont feel I am hitting the chest hard.
I do flat bench then some dumbell pressing, dips, then side laterals.
My chest is not gettting built like I would like it be.
That link shows a great chest/shoulder tie in. How can I accomplish that?
Also I am getting good lower chest development but not really a lot fo meat up top, I cant do inclines properly at home cause of my at home setup.
10-06-2005, 12:02 PM #2Associate Member
- Join Date
- Aug 2005
damn you're ripped, they say if you use too narrow of a grip on the bench (hands to close together, that you press with your shoulders more than chest, try widening up the grip, but I don't see anything wrong with your..... anything
10-06-2005, 12:07 PM #3
years ago when I could use a decline bench I really noticed upper chest growth...
I could feel that area getting stressed heavily from decline at the top contraction especially.
incline is not necessarily better for upper chest ..its more front delts depending on form.
i say try decline and focus on the contraction.
worked for me.
10-06-2005, 12:07 PM #4
Girlyman, Thats not be goof lol thats a pic of what I would like my chest to look like. Thats why I said "How can I accomplish that?" referring to the chest shoulder TIE IN. The real meaty look.
10-06-2005, 12:10 PM #5Originally Posted by Girlyman
10-06-2005, 12:11 PM #6Originally Posted by gooroo
10-06-2005, 12:22 PM #7
ok well I just thought that since my shoulders were taking a beating I would finish them off with side laterals. I was doing flat bench, dips, standing barbell press to front and side laterals.
10-06-2005, 12:26 PM #8Originally Posted by gooroo
this is my training split for an example:
day 1 - chest/tris
day 2 - back/bis
day 3 - shoulders
day 4 - legs
day 5 off
day 6 repeat above.
calves and abs are alternated for me, evey other day: calves then abs then calves, etc.
10-06-2005, 12:29 PM #9
Wide Grip Chinups
Barbell or Dumbbell BentOver Rows
Front Barebell Shoulder press seated or standing
Dumbbell Side laterals
Barbell Calf Raises
Barbell Bicep Curls
Lying triceps extensions (skull crushers)
and/or Tricep Cable PressDown
10-06-2005, 12:37 PM #10Originally Posted by gooroo
shoulders is my favorite workout of the week. a good basic workout is -
shoulder press - 3x8 (one set with lighter weight for warmup. 15+reps)
side laterals - 3x10-12
shrugs - 3x10
now...if youre having joint trouble in your shoulders, you really need to concentrate on warming up your delt area prior to starting any upper body workout. stretching, shouldere rotations, and a proper lightweight warmup prior to starting your working sets.
10-06-2005, 12:41 PM #11
ok sounds good, what about the overall week? Any more tips?
10-06-2005, 12:47 PM #12Originally Posted by gooroo
10-06-2005, 04:48 PM #13
also the guy in that photo streches alot, you can tell by how far back his shoulders sit, you have to strech the chest alot to get that look.
10-06-2005, 04:50 PM #14Originally Posted by eljeffe
10-06-2005, 05:41 PM #15Originally Posted by gooroo
I really like your routine. I am on a low volume routine also. In fact, i do one exercise and ONLY 1 SET per bodypart myself. and i am progressing faster then i did 100 pounds ago. If its working for you, stay with it. Volume and "more sets" is what killed any progress i would have had before i knew any better.
the b.b bench is also my favoriteexercise. Are you squeezing your shoulderblades together and tucking your shoulders back and trying to squeeze them towards your ass (this protects your shoulder joints and also helps you lift heavier). I do and i feel it the next day in my ENTIRE chest. I also stretch after my set by taking heavy dumbells, (reletive to me) and strethch in the bottom position of a fly
also, i have a rotation of exercises that i use. I am going to start a new one for me. its the smith (i work free w in b.b b) really really wide grip slight incline bench
Last edited by IronReload04; 10-06-2005 at 05:44 PM.
10-06-2005, 08:00 PM #16
also, you can tell he hits front raises hard! thats what gives that definition i think you are talking about. See how his upper chest ends and then right there is the cut and then you see the front of the shoulder...it may be you need to work your upper chest more as well, but id bet you get more of what you're looking for if you hit your front raises hard.
10-07-2005, 08:09 AM #17
lots of good tips.. thanks bros~~!
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