Upper and lower chest Thickness

[G-13]

My chest routine is as follows

Incline bench 4 sets
Bench 4 sets
Dips 4 sets
incline flies 4 sets

I have always had a flat chest and wide shoulders. I broke my collar bone about 15 years ago and when i bench i have to really focus on keeping my left shoulder planted on the bench, it has a tendency to roll forward.

I would like to build my upper chest thickness and width.
I have been doing dips for lower chest, is there something better that i can be doing instead of dips, because the problem i'm running into now is this. I'm using my body weight plus 35-50lbs and i cant keep my left shoulder back, it rolls forward and it hurts. When i'm doing dips for chest i keep my chest out and lean forward and try to keep my elbows out, is this the correct technique?

Thanks for any help!

[chest6]

My chest routine is as follows

Incline bench 4 sets
Bench 4 sets
Dips 4 sets
incline flies 4 sets

I have always had a flat chest and wide shoulders. I broke my collar bone about 15 years ago and when i bench i have to really focus on keeping my left shoulder planted on the bench, it has a tendency to roll forward.

I would like to build my upper chest thickness and width.
I have been doing dips for lower chest, is there something better that i can be doing instead of dips, because the problem i'm running into now is this. I'm using my body weight plus 35-50lbs and i cant keep my left shoulder back, it rolls forward and it hurts. When i'm doing dips for chest i keep my chest out and lean forward and try to keep my elbows out, is this the correct technique?

Thanks for any help!

I never ever do dips. They kill my elbows and my shoulders..always have

[Papi93]

My chest routine is as follows

Incline bench 4 sets
Bench 4 sets
Dips 4 sets
incline flies 4 sets

I have always had a flat chest and wide shoulders. I broke my collar bone about 15 years ago and when i bench i have to really focus on keeping my left shoulder planted on the bench, it has a tendency to roll forward.

I would like to build my upper chest thickness and width.
I have been doing dips for lower chest, is there something better that i can be doing instead of dips, because the problem i'm running into now is this. I'm using my body weight plus 35-50lbs and i cant keep my left shoulder back, it rolls forward and it hurts. When i'm doing dips for chest i keep my chest out and lean forward and try to keep my elbows out, is this the correct technique?

Thanks for any help!

You could try this:

Incline Presses
DB Bench Presses
Decline Presses
Incline DB Flyes

You technique is good on the dips. At least, from how you explained it.

[SVTMuscle*]

You could try this:

Incline Presses
DB Bench Presses
Decline Presses
Incline DB Flyes

You technique is good on the dips. At least, from how you explained it.

I agree with you, that sounds good basic scheme. But I'd maybe add in about, 2 sets of 15 at the end of your workout with lower cable cross overs i really like those to hit and fatigue my upper chest

[BIGPHIL]

My chest routine is as follows

Incline bench 4 sets
Bench 4 sets
Dips 4 sets
incline flies 4 sets

I have always had a flat chest and wide shoulders. I broke my collar bone about 15 years ago and when i bench i have to really focus on keeping my left shoulder planted on the bench, it has a tendency to roll forward.

I would like to build my upper chest thickness and width.
I have been doing dips for lower chest, is there something better that i can be doing instead of dips, because the problem i'm running into now is this. I'm using my body weight plus 35-50lbs and i cant keep my left shoulder back, it rolls forward and it hurts. When i'm doing dips for chest i keep my chest out and lean forward and try to keep my elbows out, is this the correct technique?

Thanks for any help!

to be honest i think thats a bit much for your chest ,well for me any way... i would do:-

Barbell flat bench (5 sets)
Dips (30 reps--usually dived in to 4 sets)
Flat DB flys ( 4 sets)

and occasionaly i will finish with cable crossovers high and low...



As far as your shoulder goes i wouldnt risk it on dips as it keeps rolling forward..you were right to lean forward with chest out as this hits the lower chest better..


i would substitue dips for decline db or barbell bench and go for a nice pump with plenty of drop sets....


good luck

[Flexor]

go for a nice pump with plenty of drop sets....

I'm totally agreed with you.

I love doing drop sets on dips, the pump is amazing and you get a really high intensity workout

[BIGPHIL]

I'm totally agreed with you.

I love doing drop sets on dips, the pump is amazing and you get a really high intensity workout

Thats one of the things i love about training....doing dropsets......burn baby burnnnnnnnnnn