I am 18 years old and have been working out for about a year. I am very dissapointed in that i feel like my chest is not getting any stronger. I am seeing gains in everything but my chest. My bench press is only about 210 which is bad since i am athleticly built and weigh 210. I also cant seem to get a layer of fat off my lower pecs. Any information on what i can do to help my lower pecs, and my whole chest would help me greatly.
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Thread: need help with chest
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07-18-2006, 06:33 AM #1
- Join Date: Jul 2006
- Location: Marietta, Georgia, United States
- Age: 36
- Posts: 2
- Rep Power: 0
need help with chest
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07-18-2006, 06:52 AM #2
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07-18-2006, 06:54 AM #3Originally Posted by catamount8
BB bench press
Incline bench press
Dips(my new favorite excercise )
if you want to get stronger on bench, you have to train for bench. any powerlifter will tell you that, however if your goal is to make your chest look bigger and better the bench press may not be for you. many people find better results with excercises like DB incline press or even plate loaded machines. it all depends on what your goals are.
as for getting rid of fat off of your lower chest... you need to cut down on your bodyfat, or your chest may just have a droopy look in general. if the latter is the case then you need to hit the inclines harder.
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07-18-2006, 08:02 AM #4
- Join Date: Jul 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 60
- Rep Power: 0
work the chest to failure
Originally Posted by catamount8
Flat bench barbell- 15 reps:121lbs
10 reps:143lbs
8 reps:154lbs
6 reps:165lbs
2 sets 1 rep:187lbs
4 reps:165lbs
6 reps:143lbs
Rep ot to failure:121lbs
Dumbell incline: 4 sets 8-10 reps
Flyes: 4 sets of 8
I get an amazing pump from this and work to absolute failure. You could try dumbell decline for your lower chest, i would definetely alternate using dumbells and barbells, use both. You can shift alot more with the barbells but dumbells i believe are harder and help balance. Also do flyes.
If using my barbell technique you will increase your 1 rep max, as i have gone from 165lbs to 187lbs in like two weeks
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