chest workouts

[Kegdrainer]

My chest is not as developed as the rest of my body, and it seems I have to change my workouts.  Since i workout alone i think that hurts alot since i cant do forced reps, or work to failure on freeweight exercises unless im using dumbells and drop them on the floor.  Unfortunately people dont like that too much at my gym...

I decided to step up chest to twice a week, and work it out by itself so i can go all out.  When should i do shoulders and tris since i dont want them sore when im doing chest i am thinking the day after my second chest day..  The only other thing i can think to do is use the machine that has the leg assist for self spotting i guess i could do forced negative half reps with that.

Anyone else have any suggestions for increasing chest size/strength?
   

[Bluto]

no idea what you currently do for chest

but most common problems is people dont 'feel' the chest, they use their shoulders too much, or their triceps.

[Honour]

but most common problems is people dont 'feel' the chest, they use their shoulders too much, or their triceps.

Very true .

[wes]

Two words-Pre-Exhaust......it`ll allow you to target your chest much better and you don`t really have to go mega-heavy so no need to worry about a spot.

Super-Set # 1:
{Flyes:3 x 12,10,8
{Bench Press:3 x 12,10,8

Super-Set # 2:
{Pec-Deck:
3 x 10-15
{Smith Inclines:
3 x 8-10

Finish off with a set of dips with just your bodyweight to failure.

[The Squadfather]

barbell flat bench, incline db press, weighted dips, flat db flyes.

[Kegdrainer]

ive been doing flat bench on smith machine to start, then im going with incline dumbells, decline smith machine or decline dumbell presses, then flat dumbell flys, and then finishing off with dips

i think youre right though, im using too much delts.

[Mike]

ive been doing flat bench on smith machine to start, then im going with incline dumbells, decline smith machine or decline dumbell presses, then flat dumbell flys, and then finishing off with dips

i think youre right though, im using too much delts.

Ditch Decline and try weighted dips earlier on in the routine.  I loved Heavy Incline BB to start when I was bulking, a great mass builder.

[canadian_husker]

5 X 5 has worked good for me

i started out at 185, then when i could do 5 good reps on my last set i moved it up 195...205...215...

i did 245 X 2reps the other day. my previous best was 225 so i think i'll stick with this for a while longer till i don't see any progress

[Kegdrainer]

im really feeling shoulders and tris just on the last 1/4 of the reps towards the end of the set...and i get good DOMS for a couple days after working out deep in my pecs so i know im workin em hard enough...just dont seem to be getting stronger.  I think i need to do more forced reps, but i'll see what going up to 2 days a week does for me.  Hopefully I can break outta this plateau with the new program.  ive been shooting for 10-12 rep range to failure with about 45 secs between sets.  Is there any advantage to raising the weight and going lower reps, like 6-8 and taking a little more rest time inbetween sets?

[untamedsense]

To begin with, not having a training partner is an excuse!  Get the heck away from the Smith machine...and find a power rack or bench that has safety racks.  As far as Forced Reps: Why worry about doing weights that you need help on?  Do the maximum weight you can do for the reps you want to get...isn't it about the weight YOU can lift and not what you can get help with?  Try this technique on flat and incline barbell benches:  Reduce the weight a bit, bring the bar down slowly and hold the bar at about 1 inch above touching your chest for a 2 second count, then press...your weight and reps will suffer, but your chest will feel it.  I'm a firm believer that after a couple good warm ups, go for heavy weight and low reps...I'll even go down to singles.  In fact, I use a true pyrimid...light weight/higher reps-heavy weight/low reps-moderate weight/moderate reps.  As far as rest time, I don't like too much...30 seconds to a minute tops...and the latter if I've really gassed myself.

[roll_bigz]

there's always someone there to spot you as well.  Just ask.

[IrishMuscle84]

In my opinion, if someones having trouble with thier chest growing.....the answer is DUMBELL FLYES OR PEC DECK.

[Cee21Jay]

I would get off the smith machine.  Stick with the decline (supposedly good EMG of the pec major) and maybe add dumbbell pullovers every other week to fatten the upper chest. Vary order, reps, number and types of exercises each week. If you get DOMS maybe consider training chest once a week.

[pumpster]

Is there any advantage to raising the weight and going lower reps, like 6-8 and taking a little more rest time inbetween sets?

You have to use both each for a while and decide what your body's responding to; it varies even from muscle to muscle. Some gain better 5-8, others 10-12. Same thing with rests; nothing wrong with trying a minute between sets. You can also try resting 1.5 minutes for upper body, 2 minutes for lower. The only problem with waiting a long time between sets is that the area starts to cool down and at the same time i find it's harder to maintain mental focus when there are such long gaps. Depends on the person maybe.

[coltrane]

i was doing the low rep thing for awhile, and switched to high reps of 15 on flat dbs.   Go as heavy as possible with the last few reps just barely eeking out.  Great mass builder at high reps.  Do about 4 or 5 sets......mega burn and soreness the next day too.

[WOOO]

You have to use both each for a while and decide what your body's responding to; it varies even from muscle to muscle. Some gain better 5-8, others 10-12. Same thing with rests; nothing wrong with trying a minute between sets. You can also try resting 1.5 minutes for upper body, 2 minutes for lower. The only problem with waiting a long time between sets is that the area starts to cool down and at the same time i find it's harder to maintain mental focus when there are such long gaps. Depends on the person maybe.

rest periods can be a lot longer... if you are worried about cooling down wear a sweatshirt...

rest between 3-5 minutes before your peak sets to let you muscles recouperate as much as possible...

I wouldn't do this permanently but it might make for a nice change from week to week if you alternate chest workouts: 1 week with high reps and short rest and the next week with lower reps (not less than and longer rests (rest periods increasing each set)