i have huge triceps but lack chest development

[operationgetbig]

my shoulders and tris are so big that they overpower my chest. i can throw up a buttload of weight on chest exercises. however i feel like my tris come so much in to play when doing chest movements even tho my chest is working hard too.

what kinds of exercises should i incorporate in my routine to get my chest fuller. i was thinking more pullovers. unfortunately my gym doesnt have a pull over machine and i hate doing dumbbell pullovers.

any suggestions? i feel like most people have the opposite problem and have a harder time developing their tris. i rarely even workout arms to try and get my chest to catch up.

[weightlifter79]

Try 12 sets for Chest 4 Different Exercises. Bench, Incline Bench, Heavy 5-8 Reps. 2 cutters like Dumbell Flyes and Dips 10 to 15 Reps.

[Twist]

big squeeze at the top?

[terraj]

I have found that pre exhaustion sets work well the is case.

Isolate and compound.....Try flyes followed by bench.

[Darksyde]

whats your routine look like now?

[Narkissos]

whats your routine look like now?

Best question on the thread.

I've got others for the OP:

• What's your grip width on presses?
• What's your ROM on Dumbbell Work?
• What is your elbow placement like? (are they flared to the side, or tucked into the sides?)

Bump!

[binder]

ah, i have this curse also! massive triceps and shoulders but no chest. I just attribute it to the fact that I'm a swimmer (butterfly stroke).

I've tried many different workouts with a number of power lifters, bodybuilders and trainers all with no real increase. I ended up getting a decent sized chest with a lot of work but my strength has never been much in the chest.

[operationgetbig]

Best question on the thread.

I've got others for the OP:

• What's your grip width on presses?
• What's your ROM on Dumbbell Work?
• What is your elbow placement like? (are they flared to the side, or tucked into the sides?)

Bump!

here's what i did yesterday for chest. i usually alternate my routine and start with something different each workout. btw i use a 3on 1off training schedule. so i hit chest about twice a week.

incline dumbbell press: there's a vid of me pressing up 145's in the member pics section. i guess my elbow's are flared to the side it looks like. that's how i always do my dumbbell presses.
http://forums.steroid.com/showthread.php?t=393283

warm #1:80's for 15 reps
warm #2:105's for 12 reps:
set 1: 130's for 9 reps
set 2: 135's for 6 reps
set 3: 140's for 5 reps
set 4: 145's for 3 reps

decline seated cable presses
set1: 120 x 8
set2: 120x8
set3: 120x7
set4: 120x7

flat bench press: i hold the bar at a medium/wide grip. where my elbow's are out. pretty much the same way i use dumbbells.

set 1: 225x15
set 2:225x13
set 3:275x8
set 4: 275x6

pec dec flys
4 set's of 150 for 12-15 reps.

[lovbyts]

like stated above, try to extend you chest, pump it at the top of each set. Big squeeze as stated. Try it especially on the warm ups, light sets. When I do this I get a HUGE chest pump going even though I'm not nearly as big as you but I'm working on it.

[Instigator]

here's what i did yesterday for chest. i usually alternate my routine and start with something different each workout. btw i use a 3on 1off training schedule. so i hit chest about twice a week.

incline dumbbell press: there's a vid of me pressing up 145's in the member pics section. i guess my elbow's are flared to the side it looks like. that's how i always do my dumbbell presses.
http://forums.steroid.com/showthread.php?t=393283

warm #1:80's for 15 reps
warm #2:105's for 12 reps:
set 1: 130's for 9 reps
set 2: 135's for 6 reps
set 3: 140's for 5 reps
set 4: 145's for 3 reps

decline seated cable presses
set1: 120 x 8
set2: 120x8
set3: 120x7
set4: 120x7

flat bench press: i hold the bar at a medium/wide grip. where my elbow's are out. pretty much the same way i use dumbbells.

set 1: 225x15
set 2:225x13
set 3:275x8
set 4: 275x6

pec dec flys
4 set's of 150 for 12-15 reps.

IMO 16 sets for chest is too much,and i think that unless you have a certain chest structure bar work can only provide limited growth, i also think that pec deck flys are inherently bad for the shoulders

I have had good success using a workout like this
4 sets 35deg incline DB
4 sets 20deg incline DB
2 sets DB flys
1 set cable crossover to failure

I personally spend about 10min stretching before a chest workout doing a variety of exercises eg various doorway stretches,iso chest squeezes.

[Misery13]

I have found that pre exhaustion sets work well the is case.

Isolate and compound.....Try flyes followed by bench.

agreed...lots of flyes and close grip bench...

[Darksyde]

i think you should focus on flat barbell benching for a while, get your strength up in that lift. just my op, but you gotta move weight to trigger the growth response. i usually start with flat barbell, then go to incline DB, then a few flys. go for intensity not volume. after you have worked the flat press for a few months change it to the incline BB press. here is what my chest day usually looks like:

warm up on a machine
warm up on the flat barbell press with the bar, then 135, then 225
Flat Barbell 275x6, 295x5, 315x5 (sometimes i get up to 335 for 3 depends how i feel)
Incline Db 80x8, 100x8, 115x8
Low incline Db fly 50x10, 60x10, 65x8

and we are done.

[RuhlFreak55]

simple...get your elbows in closer to your body on presses and widen your grip as well....that's all you do to minimize tricep and shoulder usage and maximize chest activation.

[RuhlFreak55]

i usually do 30 sets for chest...but everyone here thinks i'm insane in that respect...so don't be like me

[eatrainrest]

how many sets of triceps do you do? have you tried mixing up your sets from 12 to say 6 with lower rep range, like slingshot training?

[operationgetbig]

simple...get your elbows in closer to your body on presses and widen your grip as well....that's all you do to minimize tricep and shoulder usage and maximize chest activation.

make's sense. my tris and front delts get an intense workout when i do chest. i'll try and keep my elbows in next time i do chest.

[operationgetbig]

i think you should focus on flat barbell benching for a while, get your strength up in that lift. just my op, but you gotta move weight to trigger the growth response. i usually start with flat barbell, then go to incline DB, then a few flys. go for intensity not volume. after you have worked the flat press for a few months change it to the incline BB press. here is what my chest day usually looks like:

warm up on a machine
warm up on the flat barbell press with the bar, then 135, then 225
Flat Barbell 275x6, 295x5, 315x5 (sometimes i get up to 335 for 3 depends how i feel)
Incline Db 80x8, 100x8, 115x8
Low incline Db fly 50x10, 60x10, 65x8

and we are done.

when i begin my chest day with flat barbbell bench i usually lift about the same as you. i dont really go heavier then 315 but think i should step it up and put the same intensity in to my benchpress as i do dumbbell presses. if i can concentrate on gettin my bench up to 405 eventually maybe that'll pack the mass on.

[Narkissos]

I watched you press on the flat bench on you tube.

You allow your chest to sink in from the mid-point of the ROM to peak contraction... This throws your shoulders forward, taking much of the stress off the pecs.

I don't think you get much actual chest work from the flat bench press... I'd reckon the same can be said about the rest of your barbell work.

Concentrate on keeping your chest up through-out the movement mate.

Also, I'd ditch the incline for an exercise which recruits more musculature... namely the decline press.

I wouldn't open your grip any wider than it already is.

here's what i did yesterday for chest. i usually alternate my routine and start with something different each workout. btw i use a 3on 1off training schedule. so i hit chest about twice a week.

incline dumbbell press: there's a vid of me pressing up 145's in the member pics section. i guess my elbow's are flared to the side it looks like. that's how i always do my dumbbell presses.
http://forums.steroid.com/showthread.php?t=393283

[operationgetbig]

I watched you press on the flat bench on you tube.

You allow your chest to sink in from the mid-point of the ROM to peak contraction... This throws your shoulders forward, taking much of the stress off the pecs.

I don't think you get much actual chest work from the flat bench press... I'd reckon the same can be said about the rest of your barbell work.

Concentrate on keeping your chest up through-out the movement mate.

Also, I'd ditch the incline for an exercise which recruits more musculature... namely the decline press.

I wouldn't open your grip any wider than it already is.

thanks for the advice. now that u mention it. decline is definately my weak point. i definately neglect alot more then incline or flat bench.

[Narkissos]

^^np mate... That's what I'm here for.

[boygeorge2007]

i do flat incline decline and stretch with cable cross over 2x 12 reps, i get a good pump primid up and down, squeeze at the top or pre exhaust your self
with flat decline flys then incline press then get your breath back then do it agian x3 intotal 9 sets and wen pressing make sure your elbows are inline with your wrists square shape mate