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Have you tried Super-setting Chest and Back.
This will get your Entire Rib Cage to Expand.
It can be done 1 of 2 Ways.
Either do your entire Chest Routine and then your Back.
Or my Favorite.
Is do 1 Set of Chest followed directly by a Set of Back ~ this is the True Super-set................................... JP
P.S.
I will usually start with Incline DB press, and go right to Pullups.
Then move to Flat Bench and do 1 Arm Rows.
But you do whichever Exercises you fell you get the most from.
Post Edit:
There is No Rest between the 2 exercises.
Only as long as it takes to move between the Chest Movement to the Back Movement.
Helps to have what you need Close by.
I find that people who have lagging chests are often using too much weight and their shoulders are primarily doing the pressing movements and not their chest. Really focus on keeping your shoulders rolled back and pinned to the back of the bench. Check your ego at the door. Focus on developing a great mind muscle connection with your chest when doing pressing movements.
Another thing that I have found to really help people with lagging chests is to stretch out their chest after their workout deeply. Get some light dumbbells around 10-15 pounds and hold the bottom of a fly position for 2-3 minutes. It will give you a huge stretch and pump in your chest like you never felt before.
Another thing that I have found to really help people with lagging chests is to stretch out their chest after their workout deeply. Get some light dumbbells around 10-15 pounds and hold the bottom of a fly position for 2-3 minutes. It will give you a huge stretch and pump in your chest like you never felt before.
aggirl
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I know chest is such a huge ego trip for guys....like if you aren't throwing plates around on chest day and grunting your a pussy. I strongly disagree. My husband has a decent chest...bigger then most guys. He never maxed out and doesn't go below 6 reps. Either do I.
I see lots of guys doing 4 sets of 2....
I also see guys spend their entire chest workout on flat bench. Like muskate said....leave your ego at the door. I'm a firm believer in both incline and decline bench, flys, dumbbell presses and good old fashioned push ups.
I see lots of guys doing 4 sets of 2....
I also see guys spend their entire chest workout on flat bench. Like muskate said....leave your ego at the door. I'm a firm believer in both incline and decline bench, flys, dumbbell presses and good old fashioned push ups.
could be genetics but it also could be imbalances from improper form and not hitting all muscle groups properly
are you doing flat bench press? flat bench press?
if you incline you hit your shoulders and you might be depending on them too much
are you doing flat bench press? flat bench press?
if you incline you hit your shoulders and you might be depending on them too much
I would try different extreme exercises...try training chest 7 days straight or doing crazy amounts of reps with lower weight...just something very different from what you have been doing. Make sure to think about and isolate chest when doing to movements as to not use shoulders and triceps as aids.
About 20 years ago I would always go heavy on flat bench press. Working up to 405 for 3 to 5 reps
I ended up tearing my left pec and bicep. I thought shit man, that's the end of my big chest!
After healing up for 6 months I started flat bench again. Instead of going heavy and fast I used light
weight and really focused on feeling, form, stretch, flex and going slow for 12 to 20 reps, on all chest
exercise's, for 15 to 20 sets. I was amazed, after a year my chest got even bigger then before.
Today I never go over 225 on flat bench. You might want to try flat bench with your feet off the floor,
and on the end of the bench, from time to time. Be careful with this one!
I ended up tearing my left pec and bicep. I thought shit man, that's the end of my big chest!
After healing up for 6 months I started flat bench again. Instead of going heavy and fast I used light
weight and really focused on feeling, form, stretch, flex and going slow for 12 to 20 reps, on all chest
exercise's, for 15 to 20 sets. I was amazed, after a year my chest got even bigger then before.
Today I never go over 225 on flat bench. You might want to try flat bench with your feet off the floor,
and on the end of the bench, from time to time. Be careful with this one!
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When it comes to proper muslce growth it is not only about the heavy weights, but mostly about proper form. Therefore, @wags brings along a very important point - form will contribute more to muscle growth, and will do so in a much healthier manner. Therefore, don't be a hero, and do less weight with better form.
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