need help with my chest!!!

[hrodss7]

hey guys.. im kinda stuggling with my chest.. i dont know if its just genetic or because i only been workin on my chest for year now.. i had tendonitis so never had chance to do b ench press untill year ago.. right now im 20y/o and 197lb 12%.. usually i do... BB incline x 5 , DB incline x 5 , DB flyes or cable flyes x 3
and next week i do BB flat bench x 5 , DB decline x 5 and dip x 3...
i was thinking about doing chest 2 wice a week like heavy on monday and light on friday but i dont want to overtrain.. so give me some suggetion what i should do to improve my chest.. thanks guys

 

[huskyguy]

If benching is still giving you a problem, I suggest weighted dips for chest development.

 

[Behemoth]

I gotta second the weighted dips. They are always a part of my chest routine.

 

[putin]

Remember, elbows out to the sides and not behind you.

 

[Vennom96]

I've never understood the whole 'do 1 day heavy and 1 day light' if you train a muscle 2x a week. Heavy weight is what makes a muscle grow, not light weight. If you train heavy one day, then you're telling your muscles 'this is heavy, lets grow bigger and stronger to adapt'. Then the second day, you lift light. Well if you're able to lift heavier, and you're doing lighter, then your body has no reason to grow bigger or stronger b/c it's not adapting to new levels of stress, it is already able to accomplish the light weight.

Not bashing you in any way, just my opinion.

I've noticed incline flyes have put a good amount of meat on my outer chest.

 

[Behemoth]

Actually, light weights can cause growth too, they just don't recruit fibers as well as heavy weights. Your best bet is to do both of them, because the heavy work will recruit all your fibers and cause loads of damage. The lighter weights will make sure you get a good pump, which means more nutrients, blood, etc in the area. I could go into it further, but I don't really feel like it right now.

 

[Vennom96]

Actually, light weights can cause growth too, they just don't recruit fibers as well as heavy weights. Your best bet is to do both of them, because the heavy work will recruit all your fibers and cause loads of damage. The lighter weights will make sure you get a good pump, which means more nutrients, blood, etc in the area. I could go into it further, but I don't really feel like it right now.

I agree with what you say about the light weight getting a good pump to get nutrients and blood and such to the area. But to do both, I would do heavy on the big compound lifts such as barbell work but do lighter on iso work like flyes or cables.

 

[Jsanti]

I have been training for years and I am finally seeing a huge development in my chest this year. I hit up the flat bench, some heavy heavy dumbells, a few machines, flyes are really important as well as incline. Hit the chest up in every angle. I perform them in 3 sets of 10. An average night would be 6-8 excersizes just on chest. I think all you need is to do is FOCUS ON THE PERFORMANCE OF THE WORKOUT. Ex: Bench, (Medium weight) come down slow and go up slow but when your pushing up....tighten your chest. Don't be like a turtle now. Just take it easy and focus. Everything should be performed smoothly and never rushed. You must stimulate your muscle which is KEY!

 

[Jsanti]

Are you sore after your chest workout? If so, you are stimulating the muscle but you also need to have you diet tuned up.

 

[hrodss7]

yeah my chest is usually sore as shit after day or 2.. i been hittin heavy weight and finish sets with negative motion.. if i do hit chest 2 wices a week which hit heavy on monday and light on friday, is it enough time to recover from mondays work?.. i guess i start doing some dip i never really do dips at all..and my diet is pretty good and i guess its lil bit do with genetic also.. lol

 

[Vennom96]

yeah my chest is usually sore as shit after day or 2..

Then you're probably hitting it good.

if i do hit chest 2 wices a week which hit heavy on monday and light on friday, is it enough time to recover from mondays work?

Only you can determine that. Only you know your recovering capabilities, nobody else. Go by how you feel. Some people recover faster than others. If you're not moving heavier weight or not getting any bigger, or even going downhill then you're probably not fully recovered. If you're gaining size and or strength then you're recovered from your Monday workout.