My pecs won't grow...

[Darkiz]

My pecs won't grow... Need them to grow to get in proportion of the rest of the upper body... In the same time I need to move my shoulders back... Got pretty strong front-shoulder muscles... Tips & tricks??

 

[jcp2]

What does your workout look like. And when do you do chest.

 

[inked1]

my questions exactly, how many sets do you do etc etc

 

[Darkiz]

Well... I variate the training alot... But it looks something like this:

day1: arms
day2: back
day3: rest
day4: legs
day5: shoulders
day6: rest
day7: chest

But I really need a new program, sick and tiered of it already... Maybe got at good program for mass-building? Going on a very anabolic cycle soon so I will be able to grow alot

 

[Darkiz]

I do 1 warm-up set, 8 reps... then i do 3 main sets, 6-8 reps and increasing the weights...

 

[inked1]

what exercises do you do for chest

 

[Darkiz]

Benchpress, flyes and presses with... what is the translation... "hantlar" is the swedish word... a weight that you hold in your hand... press it ut like benchpress...

 

[califlorida91604]

hantlar=dumbell

 

[E-Swift25]

If I were you, I'd put bi work on your back day and do shoulders and tris together.

 

[inked1]

have you looked at the 5x5 routine

 

[Johny J]

when you are benching, you may b squeezing it up with your lats and shoulders.

try swinging your elbows down towards your waist and in towards your body slightly. this will focus the weight on your pecs.

 

[Darkiz]

Used dumbells yesterday at my chest-workout... Worked very good! And i also STRETCHED... For the first time in my life.... Really made my chest look good!!! Think i'm just a bit to unstreatched

 

[BiggieSwolls]

Remember Mind-to-Muscle. Its very easy to actually use your tri's and shoulders more then you would like if you have poor mind-to-muscle concentration. While your doing chest, remember to concentrate on the chest muscles lifting the weight, not your tri's or shoulders.

 

[ranger1504]

If your chest is lagging I would train if first in your split. Ian King has agreat upper body program which focuses on the chest on his website.