Chest and shoulders looks awful, how to fix it?

[antonha]

Hey I have been training for about a year and made quite some progress, I have went from like 140-173 pounds. I like the way my back looks, but I think my chest and shoulders look so damn bad. How do you think I should workoujt my shoulders and chest to make them look better? (Like more upper chest/lower chest etc..)

I can't upload the pic of my back here for some reason, but you can see it on my bodyspace. I think I look much bigger from behind than front.

[natsak491]

Do some incline and decline bench. Cable Flys also work well to build your chest and shoulder. OHPs and military dumbell press also great shoulder builders. 8–12 reps do those lifts at the start of your chest shoulder day and hopefully you start seeing gains.

[antonha]

Do some incline and decline bench. Cable Flys also work well to build your chest and shoulder. OHPs and military dumbell press also great shoulder builders. 8–12 reps do those lifts at the start of your chest shoulder day and hopefully you start seeing gains.

I currently do chest & tri and separate shoulder day. Do you think I should have it all in the same day?

[XianHijas]

separate them bro.. have a high volume on that muscle to make gaaaainz.

[LordMarcus6]

If you mostly care about looks and you want more size than increase your volume and push down on the weight a bit. (high volume will wear you down, even if it looks like you're putting up b*tch weights, lol). If you do a separate shoulder day just make sure chest/tri day comes first, wouldn't want worn out shoulders holding you back.

[antonha]

separate them bro.. have a high volume on that muscle to make gaaaainz.

How many sets & exercises for chest? And how many sets and exercises for shoulders? I have done 12 sets for chest and 12 sets for shoulders. Since I don't see much gains there I should probably do more sets? But how many?
Currently I only care about getting as much size as possible.

[jeremyacox]

Do dips and I wouls focus on incline and flat bench work. I would have a heavy day and a more bodybuilding higher rep day. I did this and made some great gains to my chest and shoulders.

[natsak491]

I currently do chest & tri and separate shoulder day. Do you think I should have it all in the same day?

If you think your chest is lacking over your triceps then do all of your chest work at the beginning of the workout. Let's say you do 3 chest 3 tri workouts. Do 2 of your chest then do one of your tri and finish your chest off then finish your tris.

Try doing dropsets on your chest workouts like cable Flys and such.

[Kevin1195]

Make OHP your main pressing movement over bench. Do decline or flat bench as an accessory after OHP and finish off your chest with flat or decline flies. No need for incline. And you'll want to hop on a higher frequency routine like a legs/ push/pull for more optimal gains.

[Kevin1195]

A push day would look like this:

OHP 3x4-6
Decline bench 3x6-8
Pec deck 3x10-15
Lateral raises 4x12-15
Overhead triceps extension 3x10-15
Rope pushdown 3x12-15

[antonha]

A push day would look like this:

OHP 3x4-6
Decline bench 3x6-8
Pec deck 3x10-15
Lateral raises 4x12-15
Overhead triceps extension 3x10-15
Rope pushdown 3x12-15

Thanks for your reply, but why so few reps on the OHP? Is it a long range of motion? Pretty short rep range on decline bench aswell?

[Kevin1195]

Thanks for your reply, but why so few reps on the OHP? Is it a long range of motion?

Yes it is a very large ROM but the lower reps are going to help with strength gains. You'll stall a lot quicker on a program with only high reps. I suppose you could do 5 sets of OHP to get some more volume in but the progression of weights will be slower.

[antonha]

Yes it is a very large ROM but the lower reps are going to help with strength gains. You'll stall a lot quicker on a program with only high reps. I suppose you could do 5 sets of OHP to get some more volume in but the progression of weights will be slower.

Thanks, but don't you think I need more upper chest? And can I make great gains with only 6-8 reps?

[EssAre95]

I have rather decent delts. However, when I looked at your photo, that's how my delts look when I have bad posture. When I stand up straight, they look far bigger. Try fixing your posture?

[Kevin1195]

Thanks, but don't you think I need more upper chest? And can I make great gains with only 6-8 reps?

You have a high clavicular insertion from what I can tell in your pic. Your upper chest and overall shoulder girdle will grow best doing overhead pressing. Incline press will be mainly a shoulder exercise for you. Search for the thread "why you may not need incline bench" for more details on that. But incline is honestly a waste of your time. And yes, you can make great gains on only 6-8 reps but i would vary my rep ranges if I were you to prevent stalling.

[tonkabass]

If I were you... hit more military and lots of delt work on shoulder day, and focus on incline work on chest day, with some flys...