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  1. #1
    Registered User trav1809's Avatar
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    Frustrated with Chest......

    If anyone out there has any info as to how i could improve my stregth in my chest, it would be greatly appreciated. I have been working out seriously now for a good year or so, but for some reason or another my chest has been lagging behind the rest of my body. I have four workout days including chest/tri's, back/bi's, legs and shoulders, and i spread out 4-5 30 min cardio sessions throughout the week. I am 6'-1", 215 lbs, medium build, and i am 26 years old. Chest has always been my weakest area (for as long as i can remember), and i have been experimenting with various routines, but nothing is really getting me any results. My max bench press is only 120 lbs (nic bar) and i think, well i know, that for someone my size this is pretty terrible.

    Here is a typical chest workout that i do:
    Flat Barbell Bench Press: light weight x 2 (sets), medium weight x 2 and heavy x 3
    Inc. Dumbell Press: 3 sets
    Inc. Dumbell Flyes: 3 sets
    Low Cable Crossovers: 3 sets
    I like to throw in some push ups in between my tri exercises as well (which consist of bench dips, weighted dips, and close grip presses)

    If there is anything I should be doing different that you think might help, please let me know. I can feel that my chest is getting left in the dust, compared to everything else. I have been getting tips and advice from this site for a while now, i just dont post that often. So I am not here to waste everyones time.

    Thanks for any advice.
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  2. #2
    Banned Canadian Iron's Avatar
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    Flat barbell bench press 2-3x per week, 6x4, 4x6, 8x3, something like that.
    Forget every other "chest" exercise.
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  3. #3
    Registered User trav1809's Avatar
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    Originally Posted by Canadian Iron
    Flat barbell bench press 2-3x per week, 6x4, 4x6, 8x3, something like that.
    Forget every other "chest" exercise.
    so should i get rid of my chest day altogether and work the bench press into the other three days (shoulders, back and legs)? Is a day of rest enough in between these bench presses?
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  4. #4
    Registered User mup's Avatar
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    this is what i done to increase my strenght and size in my chest
    Incline bb bench
    bb flat bench
    dips
    In my opinion ur working ur chest too much
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  5. #5
    Banned Canadian Iron's Avatar
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    Originally Posted by trav1809
    so should i get rid of my chest day altogether and work the bench press into the other three days (shoulders, back and legs)? Is a day of rest enough in between these bench presses?
    Yes
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  6. #6
    Yep, vegetarian. MrSinister's Avatar
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    are u trying to powerlift or what, u want strength in your chest??? who cares? or did you mean you want more size?
    eat if u want size, and imo start off with incline benching then either dips or decline bench and throw flat in last if at all... switch all forms between dumbells and bars every couple of weeks, play around with set and rep schemes, and again, eat.
    Also i see u do 6 sets of flyes and crossovers, no wonder u arent progressing
    if u did just want more strength then go to the powerlifting section and ask there.
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  7. #7
    MUFC CLK-GTR's Avatar
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    i had a pretty similar problem to you and i was doing a pretty similar workout to you. what fixed me was keeping sets to 3 or 4 maximum, forgetting all about flyes and cable machines etc. and concentrating on doing flat, decline and incline bench, but most importantly doing them in a different order each time
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  8. #8
    Registered User trav1809's Avatar
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    Originally Posted by MrSinister
    are u trying to powerlift or what, u want strength in your chest??? who cares? or did you mean you want more size?
    eat if u want size, and imo start off with incline benching then either dips or decline bench and throw flat in last if at all... switch all forms between dumbells and bars every couple of weeks, play around with set and rep schemes, and again, eat.
    Also i see u do 6 sets of flyes and crossovers, no wonder u arent progressing
    if u did just want more strength then go to the powerlifting section and ask there.
    I guess I want more size in my chest, Im sure that the strength will come with size, wouldnt it? I am more or less concerned with the fact that I have hardly increased the weight (chest exercises) in the past 4-5 months. The other areas of my routine are coming along fine.
    I like the feeling that I get when I am finished working a leg day (upper legs are exhausted, tight the next day) and I would like to feel this way (satisfied) when I am done working my chest. It feels like I am missing something when I am done, like the workout was almost a waste of time.
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  9. #9
    Registered User trav1809's Avatar
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    Originally Posted by mup
    this is what i done to increase my strenght and size in my chest
    Incline bb bench
    bb flat bench
    dips
    In my opinion ur working ur chest too much
    I understood that you should work problem areas a little harder then the others. I guess I can work it harder, and just loose the exercises that arent as important. thanks.
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  10. #10
    Registered User trav1809's Avatar
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    Originally Posted by Canadian Iron
    Yes
    I will give that a try....thanks.
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  11. #11
    I Powerlift-Forget BB'ing Big Boi 1906's Avatar
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    Excuse me for jumping into your thread, but maybe this will help answer a bit of your question.

    Guys, how would you fill in the lower inner part of your chest?
    What exercises would close that gap? Would it be decline db presses with contraction at the top? Decline flys with contraction? Dip?
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    Originally Posted by Big Boi 1906
    Excuse me for jumping into your thread, but maybe this will help answer a bit of your question.

    Guys, how would you fill in the lower inner part of your chest?
    What exercises would close that gap? Would it be decline db presses with contraction at the top? Decline flys with contraction? Dip?
    something along the lines of a close grip and on a decline - so dips or any decline chest exercise really
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  13. #13
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    What worked for me was to do fly's first to pre-exhaust. You get a good pump/warm up in your pecs before you get started with the heavier lifts (bench, dips) that way you really feel it in your chest and not just your delts and tri's. If you do it 'backwards' your shoulders and tri's give out before your chest even has a chance to get a workout.

    Switching it up every month or so works wonders. Some people say x amount of sets is too much but I never got any results until I started doing a ton of sets on chest day. Also I'm sure you've heard it a thousand times but, what about your diet?
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  14. #14
    I Powerlift-Forget BB'ing Big Boi 1906's Avatar
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    Originally Posted by CLK-GTR
    something along the lines of a close grip and on a decline - so dips or any decline chest exercise really
    So what do db flys or pec decs do? Are they any good for mass development or just for shaping up mass that you have?
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    Originally Posted by Big Boi 1906
    So what do db flys or pec decs do? Are they any good for mass development or just for shaping up mass that you have?
    the rule of thumb is the close grip stuff does inner chest, and the wider you go with your grip/movement the more it works your outer chest.

    everyone on here always says pec decs or bench press machines are a waste of time, i have never really had any gains from them
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    Originally Posted by CLK-GTR
    the rule of thumb is the close grip stuff does inner chest, and the wider you go with your grip/movement the more it works your outer chest.
    argh, plz make it stop...
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  17. #17
    Train smarter, not harder $AJ's Avatar
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    too much.

    2set flat bb
    3set incline db
    3set l-f dips

    done and simple.
    <->
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  18. #18
    I Powerlift-Forget BB'ing Big Boi 1906's Avatar
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    Originally Posted by MrSinister
    argh, plz make it stop...

    I read in flex that everything in bodybuilding works in opposites, so wouldn't that apply for chest grips?
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  19. #19
    I Powerlift-Forget BB'ing Big Boi 1906's Avatar
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    Originally Posted by $AJ
    too much.

    2set flat bb
    3set incline db
    3set l-f dips

    done and simple.
    How often can I do this routine a week?
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  20. #20
    Registered User DoubleWide's Avatar
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    Try DB benching for awhile.
    If your arms are good, try pre-exhausting them before benching or lower reps with heavier weight to overpower your arms and get the chest more involved.
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  21. #21
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    Originally Posted by MrSinister
    argh, plz make it stop...
    something you'd like to disagree with?
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