Lagging Chest ... sigh

Sup boyz and galz! Long time no chat!

OK, my chest is lagging big time! What the hell can I do to catch it up? I really don't have much of a chest...so my shoulders have been pushing a lot of the weight for benching.

Here is my routine:
Bar or dumbell presses - 3 sets 10, 8, 6
Bar or dumbell incline presses - 3 sets 10, 8, 6
Bar or dumbell decline presses - 3 sets 10, 8, 6
one of the following...
Cable crossovers - 3 sets 12, 10, 8
Flys, incline - 3 sets 10, 8, 6

Help me get my chest to GROW!!!

Thanks and Cheers,
MB

good old fashion all american push ups as a warm up

I usually do the bar for two sets of 15 or so to stretch out...and then I do 135 for two sets of 10 to warm up.

Check your email gear

Heavy ass dumbbell flyes. I got alot more developement from heavy dumbbell flyes than benching.

You are doing too many bullshit exercises like cable cross overs and declines etc. These are not mass exercises. For mass stick to the basic compound movements. Flat bench press, incline press, dips, and then maybe an isolation movement like flyes. Also only do 3-4 exercises maximum.

I don't really consider Heavy Dumbbell flyes and isolation movement. These are not cable crossovers. Get a good stretch in the bottom position and press them bad boys up! I will second that for heavy weighted dips also.

I also do weighted dips with about 90lbs strapped around waist. I do these to kick off my tricep routine.

Thanks for the greeat advice..keep it coming

Cheers,
MB

I would do incline flyes and incline barbell presses for sure in my chest routine. Maybe barbell inclines if you don't like dumbells.

Dont' cut out the decline press. THis press is essentially the same movement as a dip. Excellent exercise, in my opinion.

Also, which part of your chest needs the most work? Upper? Middle? Lower?

Also, you may want to try more sets. Or even fewer sets... Tough to say, everyone's different.

Try this: on your dumbell press, use a smaller range of motion for some or even all the reps, as an experiment. I've found that when I drop those DBs into my armpits, I get more sensation in my front delts. Whereas during the negative/eccentric portion of the lift, if I only go down to a 90degree angle at the elbow, then press back up, it seems to immediately burn the pecs.

Give that a shot. And you could do a press with a full range of motion (all the way down/all the way up) then a half a rep (stopping at 90 degrees or less), alternating for the entire set. Each 1.5 reps = 1 total rep.

Let us know how that works.

Hey WWAD that is something I am going to try!

I usually come down pretty deep on my sets...so I am going to try varying like you said...

I am also going to try to concentrate on more incline flyes and incline dumbell presses. Also flat dumbells or bar, and dumbell or bar decline!

How does that sound?
Ohhh I will stick with the weighted dips I do those to kick off my tris...usually followed by closegrip presses.

hey Boobies
the reason why u lagging in chest is cuz u are using the good ol boring routine week after week

you need to spice things up
here is your new routine
split chest into two days a week
Day1
Warm up: 2 light sets of peck deck flyes(10-15 reps)

Incline BARBELL press: 1 light warm up set of 10-12
3 sets of moderately heavy weight
(make sure ur chest is contracted throughout the movement and touch the bar on ur chest)

Incline dumbell flyes: 3 sets of moderate weights which u can do fr 12 reps

Incline Cable scoops: on the cable row machine - hold handles at both sides at the bottom and bring them up to your chin height and try to keep your albows straight (maybe a slight bend)
1 warm set - light - 12 reps
3 moderate sets of 8-10

Day 2
warm up with peck deck flyes same way

Decline BARBELL presses
same way as the inclines

Flat bench flyes - 3 sets of moderate weight

then you can do 3 sets of dips on the stand
stand facing OUT of the stand and keep your legs bent from your hips and your Knees STRAIGHT, Go down and when u push up tuck your chin into your chest and you will feel the pump on the outsides of your lower chest


dont do straight bench for about 6 weeks and after add a flat bench barbell press and change your other presses from barbell to dumbell presses for a change. stick to this, eat like a muther fucker (protein, carbs, low fat), and grow like weed

good luck

and yeah weighted dips mostly work your tri;s and your delts. try it my way and see how you feel

AWESOME advice!!! I can't wait for chest day now!!!

I do try to mix things up...

Keep it coming guys!!!

I also had a lagging chest problem, and what turned it around for me was using a very wide grip with my flat benching, and paying more attention to decline movements.

I must a gree with ChemE and global. Stick to basic exercises. Do more of the presses and skip the flyes and cross-overs.

Is you technique all right? For most chest exercises your shoulders and tricep are working along and maybe you are moving to much stress towards them and way from your chest. just like WWAD said, keep you range of motion correct!!

Or maybe it's the opposite and there to weak which could cause them to fatigue earlier than your chest muscle causing it to be undertrained. I have this with my back. It underdeveloped because I allways have to give up because of bicep failure.

It is hard to say off course. You should try various things and see what works out best.

I tried that bench program by Shawn Phillips once and it work great for the first time. You should give it a try.