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  1. #1
    gooroo's Avatar
    gooroo is offline Associate Member
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    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.

    http://lib1.store.vip.sc5.yahoo.com/...rf/ab-man1.jpg
    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.

    Any suggestions?
    Attached Thumbnails Attached Thumbnails Shoulders get more than chest[pics]-chestbig-copy.jpg  

  2. #2
    Girlyman is offline Associate Member
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    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

  3. #3
    Dally's Avatar
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    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.

  4. #4
    gooroo's Avatar
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    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.

  5. #5
    MASTERDBOL's Avatar
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    Quote Originally Posted by Girlyman
    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
    normally the closer the grip, the less shoulders are working and the more the triceps are working. the wider your grip, the more shoulders are working. i was going to suggest narrowing your grip to take stress off of your shoulders.

  6. #6
    MASTERDBOL's Avatar
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    Quote Originally Posted by gooroo
    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.

    http://lib1.store.vip.sc5.yahoo.com/...rf/ab-man1.jpg
    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.

    Any suggestions?
    am i understanding your post right when you say you do side laterals for part of your chest workout? why would you do that as part of your chest workout? correct me if i misunderstood.

  7. #7
    gooroo's Avatar
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    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.

  8. #8
    MASTERDBOL's Avatar
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    Quote Originally Posted by gooroo
    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.
    how do you split your body parts throughout the week bro? it doesnt seem like you are getting any chest workout with the exception of bench presses. thats not enough to develop your chest.
    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.

  9. #9
    gooroo's Avatar
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    MONDAY
    Wide Grip Chinups
    Barbell or Dumbbell BentOver Rows
    Barbell Shrugs


    TUESDAY
    Flat Bench
    Dips
    Front Barebell Shoulder press seated or standing
    Dumbbell Side laterals

    WEDNESDAY
    Off

    THURSDAY
    maybe SLDL
    Barbell Squats
    Barbell Calf Raises

    FRIDAY
    Barbell Bicep Curls
    Hammer Curls
    Lying triceps extensions (skull crushers)
    and/or Tricep Cable PressDown

    SATURDAY/SUNDAY
    Off

  10. #10
    MASTERDBOL's Avatar
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    Quote Originally Posted by gooroo
    MONDAY
    Wide Grip Chinups
    Barbell or Dumbbell BentOver Rows
    Barbell Shrugs


    TUESDAY
    Flat Bench
    Dips
    Front Barebell Shoulder press seated or standing
    Dumbbell Side laterals

    WEDNESDAY
    Off

    THURSDAY
    maybe SLDL
    Barbell Squats
    Barbell Calf Raises

    FRIDAY
    Barbell Bicep Curls
    Hammer Curls
    Lying triceps extensions (skull crushers)
    and/or Tricep Cable PressDown

    SATURDAY/SUNDAY
    Off
    youre not getting near enough work on your chest bro. i'm assuming you are new to bodybuilding, which is fine, but you need to up the sets and excersises anyway. i.e.- incline press 3x8-10 (one set with lighter weight for warmup. 15 reps) flat bench 3x8-10 pec deck flyes 3x10-12. this is a pretty basic novice workout for chest and you will probably see quick results with it. nothing fancy, just hard, basic movements.

    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.

  11. #11
    gooroo's Avatar
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    ok sounds good, what about the overall week? Any more tips?

  12. #12
    MASTERDBOL's Avatar
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    Quote Originally Posted by gooroo
    ok sounds good, what about the overall week? Any more tips?
    the rest of the week looks fine. as you gain more experience and strength, you will probably want to integrate more excercises and sets because you will need to increase the intensity to continue to grow. both in strength and size. good luck bro. if you need more help or have any questions, feel free to ask me.

  13. #13
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    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.

  14. #14
    MASTERDBOL's Avatar
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    Quote Originally Posted by eljeffe
    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.
    which guy in a picture are you talking about?

  15. #15
    IronReload04's Avatar
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    Quote Originally Posted by gooroo
    MONDAY
    Wide Grip Chinups
    Barbell or Dumbbell BentOver Rows
    Barbell Shrugs


    TUESDAY
    Flat Bench
    Dips
    Front Barebell Shoulder press seated or standing
    Dumbbell Side laterals

    WEDNESDAY
    Off

    THURSDAY
    maybe SLDL
    Barbell Squats
    Barbell Calf Raises

    FRIDAY
    Barbell Bicep Curls
    Hammer Curls
    Lying triceps extensions (skull crushers)
    and/or Tricep Cable PressDown

    SATURDAY/SUNDAY
    Off

    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.

  16. #16
    max2extreme's Avatar
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    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.
    Attached Thumbnails Attached Thumbnails Shoulders get more than chest[pics]-ab-man1.jpg  

  17. #17
    gooroo's Avatar
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    lots of good tips.. thanks bros~~!

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