Chest is lacking....wat do?

[Deltasaurus]

Im a tricep and shoulder dominant presser, I did some research and dorian is saying decline is better for chest because less involvement of the shoulders...

Anyone agree with this or have experience?

I read also dumbells are where its at so lots of different info and opinions out there but if anyone could help that would be great
preferably someone who had a lacking chest and fixed it...

Cheers!

[dtob]

Dumbell flyes

[DeadlyD]

If you use a flat bar for bench make sure your elbows are turned in instead of out and squeeze your shoulder blades together and bring the bar down just below your nipples and focus on pressing with your pecs!!! Helped my shoulders huge! And if you feel your tris more then your pecs widen your grip.

[Coolhand5599]

Dumbbell bench,inclined, declined and flies

[Hitman Heimler]

First off, are you feeling a pump after you work chest? This is important since it could mean that you're involving your chest enough.

[AllAmerican-PCS]

You want most of the power to come from your tri's. Like DeadlyD said, tuck your elbows in and hit below the nipples ( i tuck so much I sometimes hit my upper stomach) If your fading over your face on your concentric phase your just asking for shoulder damage! DONT DO IT, Mostly means your lacking really strong triceps or your shoulders are just the dominat muscle, your triceps (the inner part is the most important) should be the most powerful in the bench. A lot of power does come from the chest but it is mostly used as a stretch reflex (stored energy from your ecentric phase). Get Westside's Bench press manual or The Book of Methods cause its by far the best system on absolute strength. IMO

[JohnnyClutch]

what i do is PRE-EXHAUST my pecs...
before i get into presses of any kind i make sure im WARMED UP by walking at an incline for 5-7 min to get my HR up to about 140-150 bpm. ill do a set of 20 push ups, ill do 2 sets of flys (either cable or pec deck) with a weight amount I can do 15-20 times and a rest of about 60 secs in between...
NOW GO DO SOME PRESSING!
...it works, trust me.....PRE-EXHAUSTION

[j-bol88]

Incline dumbell press (first thing i do, upper chest is where the moneys at...
The Negative on your bench press.. slow down and put emphasis on your chest, control the weight and concentrate..
Flys for days.. get a big stretch icing on top of your presses, then Dumbell pull over.. big stretch too,, this one is the sprinkles.
works for me.. like it or leave it.. but good luck bro

[tcw]

Dorian is correct. IF your tricep and delt end up taking over...its a genitic pre-disposition for large arms...and smaller chest.

With declines...you will find that you use less of the delts and tris....and mostly chest. Same with Dips. Give it a shot....

Im a tricep and shoulder dominant presser, I did some research and dorian is saying decline is better for chest because less involvement of the shoulders...

Anyone agree with this or have experience?

I read also dumbells are where its at so lots of different info and opinions out there but if anyone could help that would be great
preferably someone who had a lacking chest and fixed it...

Cheers!

[600@50]

A2,
Is your chest lacking size or strength? The BP done as a PL movement is largely triceps and delts. If you want size stay away from the regular flat bench and hit your pecs with some isolation movements like flyes or cables followed immediately by a compound movement like DB bench or inclines or dips. Throw the regular flat bench in on occasion for some variation. Your workout routine should not be "routine". Variation, sets, reps, weight will get you moving. Best of luck.

[Milan13]

Brahhh with my chest , I usually do around 20-25 pull ups before getting myself in working order. This way my arms feel tight and masculine. Soooo heading on to what I usually do next.

People say pushups are over rated .. all those guys are stupid and wont gain.. 100 push ups on wood , this is what gets you sweating and aching.. this shit goes off tappp

Anyway .. bench hard out and get ready !
bol to you and your chest.

Im 65 cm frame , so I feel overly challenged CHEST !

[Alex66]

I used to have this exact same problem. What i do now, is warm up my chest by doing a set or two of deep flys to really stretch out my chest. Then i bench after, but the key point is keep your shoulder blades squeezed together behind your back, and elbows out to your sides. It also helps to squeeze your hands on the bar, i find this allows my chest to contract better. Also depending on your build, alot of people who have longer arms,myself included find that not locking out the motion really helps focus on contracting your pecs. And make sure the negative portion of the rep is controlled, i see so many people who drop the bar on the negative, and bounce it off your chest..

[Gaspari1255]

Ask Haz....oh wait his chest fvckin sucks! (hehehehe)

[Gaspari1255]

4 Sets of Decline BB
4 Sets of 20 degree Incline Smith or DBs (you target the upper and mid chest in one exercise without over training)
3 Sets of Pec Dec

Keep in short and sweet.