Chest Help

[Kybar]

It seems no matter how much i bench, pushups, butterflys etc. i cant build my chest, my abs came along nice my arms have gained alot of size but my chest doesnt seem to gain any size,

Anyone know any excersises im overlooking?

Ive tried everything from the 100 reps at low weight to the max weight till the point of tire. and can not seem to gain strength or muscle in my chest.

Any help would be great.

[mark118]

It sounds like you are doing everything but training with restrain and logic.

the key to chest is training it once or maybe twice a week with 3-4 exercises, at 8-12 reps for 3-4 sets.

nothing too complex.

[liftingbuddy1]

Originally Posted by Kybar

It seems no matter how much i bench, pushups, butterflys etc. i cant build my chest, my abs came along nice my arms have gained alot of size but my chest doesnt seem to gain any size,

Anyone know any excersises im overlooking?

Ive tried everything from the 100 reps at low weight to the max weight till the point of tire. and can not seem to gain strength or muscle in my chest.

Any help would be great.

You should do Dips!

Mike

[Kybar]

Can it actually hurt to overtrain? Because since there was no signs of gains. i work my chest everyday and everything else on a schedule

[mark118]

Originally Posted by Kybar

Can it actually hurt to overtrain? Because since there was no signs of gains. i work my chest everyday and everything else on a schedule

overtraining will kill any gains you make

train it once or twice a week, as i said above and you man tats will be getting some good progress

[Cuchulainn]

Watch and learn from an elite trainer.

http://thefitshow.com/week3/milos_chest_med.htm

[Richyboy23]

hey mate,

about 6months ago i was in the same train of thought as yourself, my chest wasnt growing. I was hitting it once a week with about 12-15 sets but it only started to grow when i started to hit it twice a week (tuesday, saturday).

i do the following,

Tuesday
Dumbell Bench Press x 3 6-10 reps
Incline Db Fly x 3 6-10 reps
DB Pullovers x 3 8-12 reps

Thursday
Incline Barbell Press x 4 6-10 reps
Db Bench Press x 3 8-12 reps
Cable Crossovers x 3 8-15 reps

I always ache and all lifts and size of chest has gone up

[chickenwing]

Originally Posted by Cuchulainn

Watch and learn from an elite trainer.

http://thefitshow.com/week3/milos_chest_med.htm

great link. lol did you guys notice the guy in the background doing the leg raises when he was doing cable crossovers

[DDKDDK]

its nothing new but just try to bring your arms down. so you use your chest, not arms.

[Nucking Futs]

ya dude..when ur doin w/e exercise u should spend more time on making sure u feel that muscle working, rather than how much you can. I just went through the same deal with my chest not very long ago..and like that one guy said...dips..and doing alot of them really shot me through that rough spot.

[keerhoney@hotmail.com]

i want to know the middle line builtup in the chest can u suhhest me with any specific exercise. i have got buildup chest but the middle line in the chest is not comming properly suggest me.

[JIGSAW]

Originally Posted by Kybar

i work my chest everyday and everything else on a schedule

There's your problem. ^^ Overtraining.

[gjm1981]

To develop a good chest seems to take longer than any other muscle group so you just need to stick with it and be consistent.

Make sure you do the basics and not overtrain and it'll come in time.

Upper chest development shows the most so I'd say start with incline presses and don't go above 8 reps for a working set.

Example routine:

Incline bench press 12, 10, 10, 8
Bench press 12, 10, 8, 8
Dips 12, 10, 10, 10
Flyes 10, 10, 10

ONLY TRAIN CHEST ONCE PER WEEK

[PersianBull]

Hi
You got yourself some good advice, and I just want to add some more in addition to what others said:

When you do your reps, dont limit yourself to the numbers, if you aim for 8, and you can do 9 do it! but if you can do 15 you need to change the weight that you are using.

People with stronger shoulders, and tris fail to train their chest properly since their shoulders and tris jump in, try to bring your chest up, and shoulder back, also try to do some chest exercise that involde biceps instead of tris so by the time you use your triceps, your chest is weaker and therefore you work your chest instead of your tris & fron delt.

When you lower the weigt, i.e. bench press, pause for a moment at the bottom and flex at top, dont rest to much at top to keep the pressure there.

Some guys including Ronny & Arnold didnt completely straighten their arms to keep the pressure on pecs not tris, they stop around 2 inches before their arm be straight.

Also check our the "glass" work out for chest in BB.com, some great advice there

Get a lot of protein and you should see results!

PS: how often you should train your chest depends on couple of factors such as: Genetic, kind of work out, Nutrition, your goal( gain muscle, loose fat), your experience, whether you are using stroids or not ( people who use steroids can train more often than others)
I recommend trying it for once,twice, even three times a week and see what works for you.

All the best

[DiamondDelts]

Originally Posted by gjm1981

To develop a good chest seems to take longer than any other muscle group so you just need to stick with it and be consistent.

Make sure you do the basics and not overtrain and it'll come in time.

Upper chest development shows the most so I'd say start with incline presses and don't go above 8 reps for a working set.

Example routine:

Incline bench press 12, 10, 10, 8
Bench press 12, 10, 8, 8
Dips 12, 10, 10, 10
Flyes 10, 10, 10

ONLY TRAIN CHEST ONCE PER WEEK

minus the bench press

[surfnut]

squats + milk

[walterjay]

Bench press works the best, but if you want to work your upper chest use a declined bench press. If you want to work the bottom of your pecks, use and inclined press.

[mofugger]

Originally Posted by walterjay

Bench press works the best, but if you want to work your upper chest use a declined bench press. If you want to work the bottom of your pecks, use and inclined press.

i think you're a little confused chief

incline = upper

[DiamondDelts]

Originally Posted by walterjay

Bench press works the best, but if you want to work your upper chest use a declined bench press. If you want to work the bottom of your pecks, use and inclined press.

Just say NO to drugs.

[IamJames]

Originally Posted by DiamondDelts

Just say NO to drugs.

LOL!!

[sangemi]

You didnt mention it so i am unsure but you should also try using suppliments if they are available to you such as Creatine and Protein Powder which help with muscle recovery and muscle growth so you will be able to work your chest up to 3 times a week if you feel you have rested your muscle enough. When you take creatine it tends to speed to process and reduce lactive acids building so you can work harder.
Hope it works out for you champ!

[mmmcookiesnmilk]

sounds like it's time for implants

[sangemi]

hahaha! You americans have implants for everything. Not that bad in australia yet, wont be long though... lol