Chest Strengthening

[hardgainerx]

2 years ago I went from disability from a back pain and a pill addiction to now working out 6 days a week.

Things have progressed very well. For a 35 year old who has only worked out for 2 years I am pleased to now

Back Squat 315
Deadlift 405
Clean and Jerk 225
Snatch 155

The problem is my chest. I can only bench 205 and am constantly limited in my Crossfit workouts by hitting a brick wall after about 100 pushups.

While I don't do a typical schedule of weightlifting certain parts on certain days I am willing to dedicate some time (outside of Crossfit) to improving my chest.

Any thoughts?

[kronik420]

lift heavier...

[hellomycognomen]

I can only bench 205 and am constantly limited in my Crossfit workouts by hitting a brick wall after about 100 pushups.

If you want to increase strength, you have to train for strength.

The fastest path to strength increase I have experience with is wave loading with barbell using 2 waves of 7/5/3.

I do 2 waves on incline and 2 waves on flat bench. You can use dumb bells as well.
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Now back to pushups:

If you can do 100 pushups throw a plate on you back or put on a weighted vest to up the intensity.

Or switch from standard pushups to dive bombers.
IMO 5 sets of 20 dive bombers is worth 10x as much as 1 set of 100 standard pushups.

[hardgainerx]

Good idea on the weight vest, we have a few of those lying around. I have used them for weighted pull-ups.

And no I can't do 100 in one set, regardless of how I partition I seem to hit a point of failure around 100 total.

[wicked442]

Can you do dips? This is an all around great exercise. If you can do weighted dips,even better.

[hellomycognomen]

Yea man I highly recommend weighted vest pushups that is one of my routines as well.

I got to the point where I was using 80lbs (40lb vest and 40lbs inside a backpack) workout was no joke. Putting on and dealing with the backpack was a pain in the ass tho. Now I just use the vest but do more sets.

[xt1nkt]

A great way to improve chest strength and size is parralel bar dips with your elbows flared and chin tucked. It really targets your chest and if you can slowly increase the weight on dips your chest will get bigger/stronger