those who have over come lagging pecs!

[dfresh88]

how did you do it? im starting to think the culprit has been my form over the years, and not "feeling" the chest work enough.

Ive tried starting with incline for the longest time after reading this is a good idea, but my chest is still lagging compared to the rest of my body.

Ive been switching my routine up every week. this week i did decline bb, incline bb, flat nautilus machine, weighted dips, then super setted cables with plyometric pushups.

i usually do anywhere from 12-20 sets, and ive started going heavier again in the past few weeks. im doing anywhere from 3-10 reps, but trying to stay in 4-8 range. i was doing 8-12 reps before that..... help!

 

[shizz702]

how did you do it? im starting to think the culprit has been my form over the years, and not "feeling" the chest work enough.

Ive tried starting with incline for the longest time after reading this is a good idea, but my chest is still lagging compared to the rest of my body.

Ive been switching my routine up every week. this week i did decline bb, incline bb, flat nautilus machine, weighted dips, then super setted cables with plyometric pushups.

i usually do anywhere from 12-20 sets, and ive started going heavier again in the past few weeks. im doing anywhere from 3-10 reps, but trying to stay in 4-8 range. i was doing 8-12 reps before that..... help!

Switching it up constantly may be the culprit. In my opinion it is better to pick a few movements for a training cycle and stick with them til you stall.

Think about it, if you just stuck with say incline press for 2 months and put 20+ lbs on that movement, how could your chest not grow?

But if you keep switching it up and make no progress on your movements then I can see where growth halts.

One point I want to drive home here is as long as you are making progress growth will come, it takes time for improvements to be visible, but it will happen, it has to. As long as you are getting stronger your body is adding muscle. It just takes patience and persistence.

Anyways, me personally I have found incline db press, hammer strength presses and weighted dips to work well for me.

 

[MeatHead96]

I definetly have a lagging chest compared to other body parts. When I bench I feel that I am shoulder and tri dominant and I don't feel it in my chest as much. The biggest thing that has helped me is heavy dumbell flys at different inclines after my usual pressing movement.

 

[dfresh88]

Switching it up constantly may be the culprit. In my opinion it is better to pick a few movements for a training cycle and stick with them til you stall.

Think about it, if you just stuck with say incline press for 2 months and put 20+ lbs on that movement, how could your chest not grow?

But if you keep switching it up and make no progress on your movements then I can see where growth halts.

One point I want to drive home here is as long as you are making progress growth will come, it takes time for improvements to be visible, but it will happen, it has to. As long as you are getting stronger your body is adding muscle. It just takes patience and persistence.

Anyways, me personally I have found incline db press, hammer strength presses and weighted dips to work well for me.

well thats the thing, i have tried sticking with a set routine for an extended period of time. for example i can remember a spurt where i ALWAYS started with incline db. im still sticking with heavy compounds for my first movement usually only switch my 3rd or 4th movement and/or switch up the order

 

[shizz702]

well thats the thing, i have tried sticking with a set routine for an extended period of time. for example i can remember a spurt where i ALWAYS started with incline db. im still sticking with heavy compounds for my first movement usually only switch my 3rd or 4th movement and/or switch up the order

Ok good to know you have stuck with the bread and butter, and still are.

Here's what a great trainer I worked with had me do, and what I recommend you do.

For your chest day keep it simple and stick with a few basic movements that work for you, and focus on beating them to the ground and pushing the strength gains on them. Don't switch them up, stick with them and keep pushing the gains til they stall.

Then, to finish your chest off, run the rack on some DB flyes. Start with the 20s, and go for 10 reps a set, working your way up in 5 lb increments until you fail to get 10 reps. Then once you fail work your way back down in 5 lb increments til you get back to the 20s, hitting failure on every set.

Trust me, your chest will be smoked!

The bread and butter stuff is always good, but sometimes you've got to do some stuff beyond that to keep going. Give that a shot and let me know how it goes bro.

 

[roidsnme]

incline bench 30 degree angle dbells, i got that off a bro on here f***** killer mate for ur upper chest. i would love someone to enlighten me on how to develope my lower pecs coz thier s*** brah.

 

[balboa270]

reverse grip bench

 

[dfresh88]

reverse grip bench

have been reading this, neck presses too

 

[balboa270]

have been reading this, neck presses too

becareful pay as close attenyion to from as possible on neck presses shoulders are not made to do that

 

[dfresh88]

becareful pay as close attenyion to from as possible on neck presses shoulders are not made to do that

have you personally experienced more mass from reverse grip?

 

[balboa270]

yes I concentrate on the lower pec squeeze and followuo with reverse cable fly put cables all the way to bottom just like normal pec flys but on bottom fuckin great for lowers on me

 

[joeyh1991]

also wide grip on all your bench presses.

 

[roidsnme]

reverse grip for ur lower pecs ?

 

[joeyh1991]

reverse grip for ur lower pecs ?

upper pecs

According to a recent study by Scientists at Canadian Chiropractic College in Toronto found that a reverse grip barbell bench press with grip wider than shoulder width recruited about 30% more of the upper pecs than a regular overhand grip bench press. This is compared to the incline bench press which is said to recruit only 5% more of the upper pecs than an overhand flat bench press.

 

[balboa270]

upper pecs

According to a recent study by Scientists at Canadian Chiropractic College in Toronto found that a reverse grip barbell bench press with grip wider than shoulder width recruited about 30% more of the upper pecs than a regular overhand grip bench press. This is compared to the incline bench press which is said to recruit only 5% more of the upper pecs than an overhand flat bench press.

nice man I really pump my lower pecs on them maybe its in my head

 

[joeyh1991]

nice man I really pump my lower pecs on them maybe its in my head

well im sure it does work your lower pecs too but the main muscle that i know of is the upper pectoral thats suppose to b worked. not knocken your lower pecs boa!

 

[dfresh88]

gonna start doing wider grip, reverse grip, and neck presses A LOT!

 

[balboa270]

man I warned ya on neck presses better know what your doing why dont you start on a smith machine till ya get hang of it

 

[dfresh88]

man I warned ya on neck presses better know what your doing why dont you start on a smith machine till ya get hang of it

yea im gonna do them strictly on the smith for a while. just wanna get this chest up!

 

[DaHurt]

I was having some trouble with this for a while too - my front delts and tri's were growing but my pecs were lagging. I've seen outstanding improvement in my pecs since I started consciously keeping my shoulders back and arching my back on all my presses. Before I was just doing what I had to to move the weight from A to B, now I can feel the squeeze in my chest and my pecs have exploded. Good luck bro some good advice here!