Chest Help

[Cavy kidd]

Could use a little chest help. My lower chest seems to be lagging. the Outer lower chest. But i can bench 265 but it looks like i bench 140. I'm a endomorph and my workout consits of flat bench 3 sets 3 to 5 reps. Dumbell press 8 to 10 reps. And flyes 10 to 12 reps.

could use the help thanks

 

[The Conquistador]

im the same way. try this. do chest monday then do a heavy day for like tri's shoulders and chest on fri with a set of as heavy as possible for 6 reps and then heavier for 4. do like 3 exercises per body part. kinda unorthodox but it helped me like night and day. i filled out like crazy

 

[Vegas]

How long have you been training for? Do you feel your chest contracting when you are benching? If not you may want to increase the reps until you have made the dreaded "mind-muscle" connection. I definitely love benches for chest development, but you first have to get into the groove of doing them to reap the full benefit.

 

[Cavy kidd]

i feel it contract but after i'm doin benching the front part of my shoulder hurts not my rotator. I'll try the training routine u suggested thanks guys

 

[The Conquistador]

i had that happen. its too much weight youre using. happened when i came off a tren cycle. lower the weight and concentrate on form

 

[tman55]

weighted dips has helped my sucky chest grow.

 

[blackbeard]

im not flaming you but @265 bench you shouldnt be concerned with your outer inner/upper pectoral major serratus minor

just fuggin eat and keep lifting..you may need to ncrease your rep range as triples may not be best for size..I really wouldnt venture below 5 reps although ding the DB work for reps like you mentuoned is a good idea as well

 

[luquillo78]

I have a similar problem... my chest doesn't grow as the rest of the body. I'm working chest once a week like this:
flat bench bb press 5x5 (failure in last rep)
incline bench bb press 2x8
incline bench DB flys 2x8
Dips 3 x failure

Could be better to work chest twice a week? or replace the 5x5 by more volume? (maybe 12-14 reps with less weight?)

27 years old - 5'8 - 156 lb - 8 months training and bulking (natural)

Need advice.

 

[jes131]

For the guy with the shoulder pain: not only can it be a sign of too much weight, but also improper form. Most likely you're flaring your elbows out too much - this causes the shoulders to take almost all of the weight when the bar is at it's lowest point. That means you're using your shoulders to reverse the motion of the bar and to give you upward momentum, that's a lot of stress on your rotator cuff.

 

[Cavy kidd]

what should i do to fix that

 

[Cavy kidd]

is 5x5 5 sets of 5 reps

 

[Blown_SC]

is 5x5 5 sets of 5 reps

http://www.steroidology.com/forum/showthread.php?t=661