|
2005/02/22, 12:01 AM
ok I am 5'10'' 190 and only max benching about 200, my chest is kind of smaller compared to the rest of the muscles on my body, I want this to change, on chest day I work it out like mad, and it seems like my bench doesn't go up much, but everything else is going up. I usually do 3x10, or 5x5, or 10,8,6, and about 3-4 exercises for chest. What can I do to blow it up, I want to feel like my chest is really ripped when I am done lifting.
|
|
|
|
2005/02/22, 01:06 AM
you're posting in the wrong section...go to advanced bodybuilding thread...for advice that's more to your goals...in powerlifting chest is not the main mover in bench press....instead you use triceps more....the form is also different....as are the reps...here we go with 5 and under reps
some of my suggestions would be in terms of bodybuilding aspect is....
heavy incline barbell presses
heavy incline dumbell flyes (not presses)
heavy (weighted) DIPS
do these and your chest will blow up....by heavy I mean do weight you can handle for only 6-8 reps, otherwise increase weihgt...also don't go below 5 reps because you'll be training for power rather than mass.....
I suggest you do 2-3 exercises and do 3-4 working sets per exercise...try pyramiding or do straight sets...
heavy incline barbell presses(12*,8,6,6)
heavy incline dumbell flyes (not presses)(12*,8,6,6)
heavy (weighted) DIPS(12*,8,6,6)
*=warm up, with 35-50% of 1rm
|
|
2005/02/22, 02:32 AM
could be over training your chest.. benching is such a ego exercise everyone sweats there ass off just to gain a pound or 2, Dips have helped my chest heaps that and rest times
|
|
2005/02/22, 07:56 AM
but notice how my sample routine doesn't have bench press....usually flat bench is the ...#$%^ measuring contest.....incline bench is excellent at developing upper/overall chest....although dips are good...I don't like them as my primary exercise...but that's just a personal preference...it is a good exercise nevertheless...
|
|
2005/02/22, 11:23 AM
incline and decline actually hit the most chest dibers.......the best actually being decline. Decline hits like 75 somthing persecent of the chest fibers. With dumbell hits about 80 somthing.
IF you body building reps need to stay abotu 12-6 with good form, elbows" out" and just short of lock out( slight bend in elbows) to keep the tricep out of the movement, and all the stress on chest.
--------------
My drinking squad, has a cheerleading problem!!
|
|
2005/02/23, 04:29 AM
which gives me an idea...I should start doing decline bench press...haven't done it in a couple of years....
|
|
2005/02/23, 10:48 AM
Would working chest 2 times a week be helpful, or would I just be overworking it? I will take the advice on incline/decline, I despise incline can't do much at it, and dips kill my elbows, they are like impossible for me to do.
|
|
2005/02/23, 01:01 PM
don't I see no point in 2 times a week, unless your volume is different. Mon 10 8 8 6 reps........friday 12 reps or more for 3 sets......but if you give it your all one the chest day you shouldn't need any "extra" days.
keep your elbows close to your side on dips, hits more of lower chest, and take pressure off elbows.
I trained like this, at one time
mon chest( do normal chest excercises)
tues back
wed off
thurs shoulders biceps
fri off
sat legs and tris.........my 1st movement on triceps would
usually be a close grip bench press or dips.......that why my tris are being worked, but chest is too a lil, but only indirectly. So my chest is getting "worked" 2 times a week....kinda.
sun off
Also you chest will be importion with your back...if you have a weak or narrow back, your chest won't grow much.....cause that would make you "sloutch" and pull your shoulders forward...making your body out of aline and out of balance.
--------------
My drinking squad, has a cheerleading problem!!
|
|
2005/02/23, 06:17 PM
lean forward while doing dips to hit chest more than triceps...
|
|
2005/03/10, 12:11 PM
how can i shape my chest all around so that it can be seen as a whole muscle...problem near armpit...it is not clear.
--------------
ARI KAUKO JUHANI
|
|
2005/03/10, 12:35 PM
do
heavy incline wide grip barbell presses(12*,8,6,6)
heavy incline dumbell flyes (not presses)(with arms spread apart wide)(12*,8,6,6)
heavy incline wide grip bench press(12*,8,6,6) (optional for extra volume)
rest 2-3 minutes between sets....as much as 5 between your
heaviest of sets...
*=warm up, with 35-50% of 1rm
next time post this in beginner/intermediate bodybuilding thread....this thread is more strength related rather than muscle per se....
good luck with your training
|
|
2005/03/10, 04:38 PM
what is with all these posts in the powerlifting forum about how to get a bigger chest. Last time i checked, the triceps were the main movers in bench press. also, most powerlifters dont train for size
--------------
Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
|
|
2005/03/14, 10:50 PM
If you do work chest twice a week one day is heavy day and other is light day,and do different exercises on each training session.
|
|
2005/03/15, 04:41 AM
wrestler instead of telling them to repost in correct thread....i just reply here to save time and to be nice...but i can see why you're irritated by these posts....
|
|
2005/03/15, 09:46 AM
I understand why you reply, I do too sometimes just to save time, but it seems like there were 4 post at one point on the first page of this forum asking for chest or pecks or pec or man boobs or whatever. Maybe its cuz powerlifters bench more. But what they are misunderstanding is that triceps are the main muscle for gains in bench
|
|
2005/03/15, 07:38 PM
I completely understand and agree with you.....
|
|
2005/03/20, 03:07 AM
To increase Bench press I would do a warm up set or 50% of max for 5 reps,then move to 60% of max for 5 reps,then do 70% of max for four reps,then do 80% of max for two reps,then do another set of 80% for two,then hit 95% for one rep,after this go back to 75% and do a set of 3 reps.and then take a Rest if 95% is to much to hit then do 90% of max.
|
