Need to bring chest up

CoNCa324 · 05-31-2009, 12:17 AM

Hey guys. I'm having a lot of trouble bringing up my chest. Especially my lower chest. it just kind blends into my torso. Any exercises I can do to get some depth there? Also, i don't know if this makes a difference, but whenever I'm working my chest i never really get a pump and I don't know why that is. I feel sore from working out but it's not like the feeling I get when I train my bi's and tri's where I feel like my skin is going to split open.

Usually what I do is focus on dumbbell flyes and presses. Mostly flat bench with some incline and/or decline's thrown in every couple weeks. 4 sets 8-12 reps. Thanks in advance.

BenReilly · 05-31-2009, 12:24 AM

Weighted Dips
Decline presses

I prefer doing dips, especially towards end of my routine, be sure to lean forward while doing them. If you're too straight you will be emphasizing the tri's more.

joeywhip · 05-31-2009, 12:31 AM

Go for higher weights and lower reps on the bench. About 6-8 reps at high weights. Hopefully I help a little on your journey to a big chest. lolol

CoNCa324 · 05-31-2009, 05:29 PM

Thanks guys, I'll definitely start incorporating those more into my routine.

pursley · 05-31-2009, 05:34 PM

Quote:

Originally Posted by joeywhip

Go for higher weights and lower reps on the bench. About 6-8 reps at high weights. Hopefully I help a little on your journey to a big chest. lolol

Right - Do 6 sets! Low reps (Pyramid) 10,8,6,4 Max it out!
I made great gains this way in the last 5 months

CantGet2BIG · 05-31-2009, 07:15 PM

Check your form. Make sure you are making your chest do the work and not your front delts.

dpbowman · 05-31-2009, 07:45 PM

For the pump, DB or cable flyes will be your best friend if they follow your weighted dips or decline press. Sets of 12 here are wonderful. At the apex of the movement squeeze your pecs into a strong isometric contraction and hold it for 1-2 seconds so you get as much blood into the stretched muscle as possible. When your chest feels like a hot air balloon inflating beneath the pecs you'll know you're pumped.

Seany6 · 06-02-2009, 05:09 AM

I have the same problem, I think my chest has only ever been sore about 5 times, ever. And it is severely lagging, particularly my upper chest in spite of me focusing on it alot lately. (Inc dumb press)

I'm trying to isolate the chest but still, my shoulders seem take alot of the stress.

Any tips?

(no access to decline bench, par dips, cable flyes either)