Chest question.

[i1979i]

As with many, I too feel that the worst feature is my chest. It grows the slowest and is the weakest. I'm trying to bulk it up as best as possible and run a chest workout like this:

1 warmup of flat
Flat Bench Bar:
1x10
1x7-8
1x4-5

Incline Bar:
Same as above

Decline Dumbell's:
Same as above.

I add increments of 5-10 lbs each time.

Finish off with flies on machine. 3x10 slow, tight form.

After my workout, i feel more burn and strain in my triceps then my chest...dont get my wrong, i get a nice pump in the pecs, but 15 min later I can do about 8 or so pushups. (someone once told me a successful chest workout means you cant do many pushups after)

Is there anything I should consider doing to maybe improve or just wait it out and keep training hard.

 

[huskyguy]

dips

 

[Vegas]

1 warmup of flat
Flat Bench Bar:
1x10
1x7-8
1x4-5

Just to clarify, do you only do one warm-up set prior to your work sets as indicated above?

 

[ManOfMuscle]

Why do three free weight exercises? Switch to a machine after 1 or 2 exercises because your stabalizers will probably be shot.

 

[i1979i]

Just to clarify, do you only do one warm-up set prior to your work sets as indicated above?

Yes, I only do one warmup before flat bench. The rest are 3 sets. I find that I try to lift the heaviest and use the most intensity for my chest workouts, and if I did anymore warmups prior to sets, I wouldnt have enough "full power".


and LiftTillIDie, I do two bar excersises (flat/incline) and one dumbell (decline). Im trying to build mass to the chest, and I believe heavy bar pushes are the best for that.

 

[inked1]

Why do three free weight exercises? Switch to a machine after 1 or 2 exercises because your stabalizers will probably be shot.

really? did you get that out of muscle and fiction?

 

[ManOfMuscle]

really? did you get that out of muscle and fiction?

Just personal experience and the testimony of others.

I agree that heavy presses are the way to build size and strength but adding in some hammer strength presses or something of that sort after free weight exercises makes sense.

 

[luquillo78]

Add dips and check your form on the bench presses. I used to have bad form and when corrected it, I noticed much difference.

 

[i1979i]

Add dips and check your form on the bench presses. I used to have bad form and when corrected it, I noticed much difference.

I always ask my spotter about my form and he says its fine, maybe could go a bit lower on flat bench, but everything seems to be decent. I have really long arms, but I dont know if that has anything to do with it. After every chest workout I always feel more burn in the tri's then pec's.

 

[TPH76]

Add dips and check your form on the bench presses. I used to have bad form and when corrected it, I noticed much difference.

Same here...

IMO form and focus are of primary importance...weight comes as a close second. When I started I did not grow at all eventhough I benched a steady 90kg...simply because I had ill form. I now have concentrated on my form and focus and am now down to 70kg but I am seeing serious results.

I also changed my war/up routine. Used to do flat bench but now I changed using peckdeck on three different height positions for 20 times each position without rest. Then I warm up each exercise seperately prior to the sets.

 

[Behemoth]

dips

You should try adding in weighted dips.

 

[TRIs]

When I first started working out 3 1/2 years ago I was 125 lbs (at 5'11" Now: 210). I absolutely hated benching of any kind cus I sucked at it (along with every other power exercise). So, I just did flyes all the time, and for the last 2 1/2 years people have been complementing me on the size of my chest, although I now do just about every different exercise u have ever read or heard about. For some reason, I got good chest development off of flyes alone at an early stage, so you could try replacing one of your presses with a flye. Also, don't work each muscle (specifically) more than once a week.

 

[blackbeard]

bench pressing or incline isolation work is a joke if you are not well developed already..

show me someone who can bench 315 for sets of 8-10 PROPERLY and still has a small upper body!!!!!!!!!!!!!!!!!!

 

[Winter]

I always ask my spotter about my form and he says its fine, maybe could go a bit lower on flat bench, but everything seems to be decent. I have really long arms, but I dont know if that has anything to do with it. After every chest workout I always feel more burn in the tri's then pec's.

Try touching your chest with the bar & try benching with your index finger on the rings instead of your pinkis.

 

[pretty ricky]

basicly his first 2 sets he's calling work sets are warm ups.lets face it 10-8 reps on assistance work is fine to call a work set,but for the big 3 it aint nothing but a warm up.

 

[athiktos]

Use dumbells more...period. For flat bench and incline bench. Also, do some incline dumbell flyes. Your body will get used to a certian routine...change it up, keep your body guessing. Behemoth and Husky also have a good point with the dips.

 

[adidamps2]

Use dumbells more...period. For flat bench and incline bench. Also, do some incline dumbell flyes. Your body will get used to a certian routine...change it up, keep your body guessing. Behemoth and Husky also have a good point with the dips.

good choice..but i prefer incline cable flies..also if im not mistaking doesnt incline work put more size on your overall chest develpoment??? if i'm wrong here let me know.. i ussually hit flat bench hard but i usually end up doin a lot of upper chest work with it, be it incline cables, db presses or straight up incline bb press to finish my work outs...

 

[blackjack]

Why do three free weight exercises? Switch to a machine after 1 or 2 exercises because your stabalizers will probably be shot.

what the hell??

 

[i1979i]

Im gonna do some more dumb bells tomorrow (chest day), however I feel everything I do is "right". Its just annoying watching my arms,tri's and back blow up nicely, and the chest lagging behind bad.

 

[jocktheglide]

stick that chest fill up with air while doing barbells.