What did you do for your weak chest?

[Skaterdude]

If you have/had one. (weak chest)
what did you do to break through it, if you could?

Mines been lagging heaps. Ive been working out for about a year now.
My arms are 15"
My quads are 25"
and my chest is a wimpy 38"

My max bench press is 185lbs.

My work out is M-Th.

MondayChets and Tris
Pec-Deck 3x12
Barbell Bench 3x12
3 sets of push ups
Decline 3x12
then my Tri work out.

TuesdayBack and Bi's
Dead lifts
Seated rows
over head rows
some curls and shoulder stuff

Wensday Legs
Squats
leg exstension
Leg press
hamstring machine
calve raises

Thursday Chest and Tri's
Pec-Deck 3x12
dumbell Bench 3x12
3 sets of push ups
Incline 3x12
then my Tri work out.

Also im 23, 180lbs
low bf%

thanks alot guys!

 

[B.Reel]

If you have/had one. (weak chest)
what did you do to break through it, if you could?

Mines been lagging heaps. Ive been working out for about a year now.
My arms are 15"
My quads are 25"
and my chest is a wimpy 38"

My max bench press is 185lbs.

My work out is M-Th.

MondayChets and Tris
Pec-Deck 3x12
Barbell Bench 3x12
3 sets of push ups
Decline 3x12
then my Tri work out.

TuesdayBack and Bi's
Dead lifts
Seated rows
over head rows
some curls and shoulder stuff

Wensday Legs
Squats
leg exstension
Leg press
hamstring machine
calve raises

Thursday Chest and Tri's
Pec-Deck 3x12
dumbell Bench 3x12
3 sets of push ups
Incline 3x12
then my Tri work out.

Also im 23, 180lbs
low bf%

thanks alot guys!

(1) I dont understand your workout. you do chest/tri mon and thurs? do you rest fri- sat - sun?

(2) post your tri workout, b/c it has alot to do with getting your chest stronger.

(3) Drop the pec dek and do heavy presses. flat bench 1st then incline/decline.

(4) post your diet in the diet forum. it has just as much to do with your weak chest as does your workout program

 

[Skaterdude]

(1) I dont understand your workout. you do chest/tri mon and thurs? do you rest fri- sat - sun?

(2) post your tri workout, b/c it has alot to do with getting your chest stronger.

(3) Drop the pec dek and do heavy presses. flat bench 1st then incline/decline.

(4) post your diet in the diet forum. it has just as much to do with your weak chest as does your workout program

(1) Yes i work chest twice a week, after my chest workout i work my Tri's.
Most of the time i do not work out Friday saterday or sunday, but if i do you do legs.

(2)My tricep work ot is 3 sets of cable pull downs, 3 sets of overhead cable pulls. I know that dosent sound like alot but after I work chest my tri's are already pretty worked out. and TRUST ME my Tri's are fucking huge.

(3) I always do incline or decline after my flat bench. I will think about droping the pec-deck, but i was told it was good for pre exohsting your chest before work out.

(4) My diet is steller right now. (Im on a bulk cycle)

hope this helps.

 

[roccodart440]

My max bench press is 185lbs.

My work out is M-Th.

MondayChets and Tris
Pec-Deck 3x12
Barbell Bench 3x12
3 sets of push ups
Decline 3x12
then my Tri work out.


Thursday Chest and Tri's
Pec-Deck 3x12
dumbell Bench 3x12
3 sets of push ups
Incline 3x12
then my Tri work out.

YOur chest is weak because your workout is weak. When do you do shoulders?

Monday

Flat Raw
45x15
95x10
135x5
145x3
155x3
165x3

Incline
5 sets of 3-5 reps

Tries
4 sets

-------------------------
Thursday

Speed work
110x3 DO 8 sets of this with 1 minute rest between sets.
Vary your griop each set from index finger to pinky to shoulder width.

2-4 sets dumbell flats or inclines 5-10reps

NO triceps on 2nd bench night.
--------------------------------------

 

[mister69]

drop the pushups they are useless

 

[blackbeard]

unless you are powerlifting i dont think you need to do any speed work at this current time

there are quite a few routines posted in the stickys at the top of this forum

heres a good routine from our own Pullinbig

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps


Every one of these movements is a mass building exercise or an assistance movement to incease the core movements. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.

Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

posterior core movements include:
good morning variations
reverse hypers
45° hypers
hyper extensions
sldl
romanian deads
dimel deads
glute hjam raise
pull thrus
the list goes on

and for those who want a band/sled only routine here ya go:

d1
heavy sled pull forward 1 x 100yds
heavy sled pull backwards 1 x 100yds
band/neck/gms 2 x 10
band crunches 2 x 20
adduction pull 1 x 50yds/leg
abduction pull 1 x 50yds/leg

rest day

d2
band push ups 2 x 10
band push downs 2 x 10
band up-right rows 1 x 10 or front and side raises
band pull aparts 3 x 10

rest day

d3
band/neck gms 2 x 10
sled pull thrus with handle 2 x 10
band crunches 2 x 20
sled lat rows 2 x 20
band hammer curls 2 x 10

and for cardio on the off days. Pull the sled. =0)

 

[Vennom96]

My arms are 15"

and TRUST ME my Tri's are fucking huge.

Your arms are 15" and you bench 185 lbs. YOU trust ME, your tri's are NOT huge!

Drop the pushups, they useless like someone else said. So for every back and leg workout you do, you're doing 2 chest and tri workouts. Thats probably half your problem.

 

[roccodart440]

Your arms are 15" and you bench 185 lbs. YOU trust ME, your tri's are NOT huge!

Drop the pushups, they useless like someone else said. So for every back and leg workout you do, you're doing 2 chest and tri workouts. Thats probably half your problem.

Well I whole heartedly agree with benching twice a week I think tries shouldn't be worked twice per week. IT's too hard on the elbows and when you nech you work tries.

1 set of pushups is ok for a warmup and that's about it.

 

[slyfalcon]

Well I whole heartedly agree with benching twice a week I think tries shouldn't be worked twice per week. IT's too hard on the elbows and when you nech you work tries.

1 set of pushups is ok for a warmup and that's about it.

i agree pushups ok for warming only. cant agree on the tris though bc workout can be adjusted to accomodate this mixing heavy and light exercises.
point being dont overdo it in one day. on top of that if you do bi work 2x a week you should do tri work same. when training remember that a muscle on one side should be strong enough to handle the stress from the other side. If not your just looking to get injured. i have been there on someones bad advice and got the scar to prove it. just my 2 cents

 

[roccodart440]

i agree pushups ok for warming only. cant agree on the tris though bc workout can be adjusted to accomodate this mixing heavy and light exercises.
point being dont overdo it in one day. on top of that if you do bi work 2x a week you should do tri work same. when training remember that a muscle on one side should be strong enough to handle the stress from the other side. If not your just looking to get injured. i have been there on someones bad advice and got the scar to prove it. just my 2 cents

Very true about the balence. I've experience the bad end of this with my legs. (quad pulls)

But just somthing to remember. When you work back you hit the bies and when you do presses shoulder or chest you hit tries.

 

[pretty ricky]

change your routine up to the pb special!just the very one blackbeard posted.it will no doubt put you on the right track.