In NEED of chest ADVICE

[FortKnox36]

Ok I am posting because of a lack of size amongst my chest. My shoulders/arms/back are proportioned nicely but my chest is not.

My current Chest workout is as follows:

Incline barbell
3 sets 8-10

Flat dumbell
3 sets 8-10

Dumbell Pull over
3 sets 8-10

Cable Cross overs
3 sets 8-10


I can not preform dips or decline bench because of AC joint injury in football. I also switch the incline barbell and flat dumbell every week. My excersizes are increasing in weight but my shoulders and arms tend to only be getting noticibly bigger. I need advice. Thanks.

[cmillett]

Ok ,this is what I would and have done before I started powerlifting.I am 5'7'' 205lbs. 49'' chest(relaxed) ,and 55'' shoulders (relaxed)

start your routine with thw Flat bench for progressive sets of 5-8 untill you can no longer get a 5RM

Then hit your inclines,rotate from the BB to DB's every 2-3 wks for sets of 3-4x8-10

So far as a finishing move,I liked to do some wide grip declines super setted with flat bench DB's or cross overs,or maybe some flys for 2-3x8/10-15
What ever you choose to superset the declines with make sure it is not something heavy,you just want a good pump and burn.

heres an example,
Chest day
flat bench-135x2x20,225x8,275x5,315x5,365x5
BB Incline-185x8,225x8,275x8,305x8
Declined BB / Flat DB's-3 x 8 / 15

[cmillett]

I would give this a run for atleast 8 wks before you decide if its working or not,and also make sure you alternate the inclines from BB's to DB's every 2-3 wks and the supersetted ROM's.This will keep the body guessing and also keep from crashing your cns and help overall development too the chest.

[Juicy J]

flat and incline man

[Ajc330]

give dumbbell flies a shot, i'm sure they will give your stubborn chest a run for its money

[FortKnox36]

Ok ,this is what I would and have done before I started powerlifting.I am 5'7'' 205lbs. 49'' chest(relaxed) ,and 55'' shoulders (relaxed)

start your routine with thw Flat bench for progressive sets of 5-8 untill you can no longer get a 5RM

Then hit your inclines,rotate from the BB to DB's every 2-3 wks for sets of 3-4x8-10

So far as a finishing move,I liked to do some wide grip declines super setted with flat bench DB's or cross overs,or maybe some flys for 2-3x8/10-15
What ever you choose to superset the declines with make sure it is not something heavy,you just want a good pump and burn.

heres an example,
Chest day
flat bench-135x2x20,225x8,275x5,315x5,365x5
BB Incline-185x8,225x8,275x8,305x8
Declined BB / Flat DB's-3 x 8 / 15

Sounds good man. Ill give it a try. Thanks.

[buckeyefootball4]

Sounds good man. Ill give it a try. Thanks.

did you say you were a football player, if so give this a try for about 3weeks.

mon:
floor press 1rm
wide grip bp 6rm
front plate raises 6x10
floor db tri ext 6x10
lat pd front 6x10
curls 6x10

fri:
sp bp 12x3x55
swiss ball db bench
front plate raises 6x10
floor db tri ext 6x10
lat pd front 6x10
curls 6x10

for the aux stuff rest 30-45sec, the above cycle added 10-15lb to my bp in three along with some thickness.

[FortKnox36]

did you say you were a football player, if so give this a try for about 3weeks.

mon:
floor press 1rm
wide grip bp 6rm
front plate raises 6x10
floor db tri ext 6x10
lat pd front 6x10
curls 6x10

fri:
sp bp 12x3x55
swiss ball db bench
front plate raises 6x10
floor db tri ext 6x10
lat pd front 6x10
curls 6x10

for the aux stuff rest 30-45sec, the above cycle added 10-15lb to my bp in three along with some thickness.

Sounds pretty extreme; however, I am not sure what it all means...whats a floor dumbell tricep ext? swiss ball dumbell bench? floor press? and whats with the curls and lat pulldown for chest?

[IronReload04]

eat buddy eat........you can have the most perfect routine in the world.........God could come down and tell you what is best..........you aint gonna grow unless you eat.........

grow the back, the leggs, the shoulders, overall muscle thickness, and chest has no where to go but get bigger

next thing to look at is form.......its pretty easy to use crappy form with incline, make sure hands are spaced out properly for incline, d.b are easy to use shoulders instead of chest, again, check technique

[IronReload04]

if you have an injury, i would probably stay away from flat barbell

[Ajc330]

eat buddy eat........you can have the most perfect routine in the world.........God could come down and tell you what is best..........you aint gonna grow unless you eat.........

grow the back, the leggs, the shoulders, overall muscle thickness, and chest has no where to go but get bigger

next thing to look at is form.......its pretty easy to use crappy form with incline, make sure hands are spaced out properly for incline, d.b are easy to use shoulders instead of chest, again, check technique

this is 100% true, bro your routine isn't nearly as important as your diet

[buckeyefootball4]

Sounds pretty extreme; however, I am not sure what it all means...whats a floor dumbell tricep ext? swiss ball dumbell bench? floor press? and whats with the curls and lat pulldown for chest?

welcome to my world, i am extreme - thats the only way. lol

[ODC0717]

Throw in some DB's if you've been working with BB's for a while. If your gym has it try hitting the Hammer Strength Wide Grip Bench Press s/s with some flyes or cable crossovers. I feel BB's a lot in my shoulders some time, once I switched to DB's my chest started growing again. Hope it helps.

[FortKnox36]

Throw in some DB's if you've been working with BB's for a while. If your gym has it try hitting the Hammer Strength Wide Grip Bench Press s/s with some flyes or cable crossovers. I feel BB's a lot in my shoulders some time, once I switched to DB's my chest started growing again. Hope it helps.

THANKS.

[Swifto]

Incorperate more pushing movements in.

My workouts:

BB Flat Bench 15 (warm up),10,8,6,4
DB Flat Bench warm up,10,8,6,6
DB Incline 10,8,8,6
BB Incline 10,8,8
Flys 10,10,10
Cabel crossovers 12,10,8 (sometimes I then superset it with the pec deck)

Exhaust with compounds, then isolate. Some as any muscle group IMHO.