Chest tips for people with wide shoulders

[GroinkTropin]

MM,

Try Wide grip bench presses to your neck, Gironda Dips, Low Incline flies, cable crossovers and other chest movements that take your delts out of the movement.

So the Gironda dip is basically a reverse grip dip? I checked out some videos on youtube.

Also how would you order the exercises, sets and reps? Should I stick with this routine only for a few weeks or alternate with a B routine?

[Van_Bilderass]

Centopani should just give up now as should any pro or recreational bodybuilder with some weaknesses.

Well how come Centopani's chest is still relatively weak? You don't think he's known about it for years?

Why should he give up, he's doing fantastic. But his chest will always remain a relative weak point.

Take any bodybuilder at the start of their competitive career and compare to the end of their career. What you'll see is a bigger version of the starting point, with the same proportions. That's unless they go the oil route.

[Jizzacked]

methyl mike, aren't you the bro who said you were going to try to turn pro bb within 2 years, naturally?  how's that working out for you....

[WillGrant]

If you do in fact have "wide shoulders" then why are you complaining ? work the upper and outter sections of your chest hard which will give you more width - if you have a narrow waist then in a line up you will stand out - wide = win so whats the problem ? Bodybuilding is all visual.

[SquatsRule]

Lately I've been doing dumbell presses with a deep stretch at the bottom keeping tension on the pecs throughout the range of motion by not completely locking out. Flat and inclines followed by either flat or incline dumbell flyes. Then I do a couple sets of dips.

[GroinkTropin]

methyl mike, aren't you the bro who said you were going to try to turn pro bb within 2 years, naturally?  how's that working out for you....

Good and bad. I haven't been training or eating right since school started. Physio and chem are killing me, shit's tough. But other than that, I plan on doing the San Jose which is in my hometown sometime early July. Bodyweight is meh, around 205 206 right now, super lean though. Probably around 7-8%. Taking creatine, eating 2-3 times a day with no real emphasis on anything. Training has been shitty quite honestly. Poor weather and riding around on a mountain bike with a heavy backpack aren't the best mix and nothing about my day to day life really motivates me to work out. Depressed. Would love to get 100% in the swing of things but I have lost my rhythm...Anyone who might give advice that would help, love to hear it...

[kiwiol]

methyl mike, aren't you the bro who said you were going to try to turn pro bb within 2 years, naturally? 

Maybe he should change his handle to Meth Mike...

[GroinkTropin]

Lately I've been doing dumbell presses with a deep stretch at the bottom keeping tension on the pecs throughout the range of motion by not completely locking out. Flat and inclines followed by either flat or incline dumbell flyes. Then I do a couple sets of dips.

I have tried these presses lately too and live them. Only work up to 60's for 12 though. Do you bring your palms in at the bottom and then rotate back out on the upswing? I have tried that and it works pretty good, probably limiting the amount of weight I can do though.

[SquatsRule]

I have tried these presses lately too and live them. Only work up to 60's for 12 though. Do you bring your palms in at the bottom and then rotate back out on the upswing? I have tried that and it works pretty good, probably limiting the amount of weight I can do though.

No. I keep the palms in the standard pressing position throughout.

[GroinkTropin]

If you do in fact have "wide shoulders" then why are you complaining ? work the upper and outter sections of your chest hard which will give you more width - if you have a narrow waist then in a line up you will stand out - wide = win so whats the problem ? Bodybuilding is all visual.

Outer chest? From what I know anatomically speaking your pectoralis major cannot be stimulated in specific regions like that. Either the whole muscle contracts or it does not. Correct me if I am wrong?

[WillGrant]

Outer chest? From what I know anatomically speaking your pectoralis major cannot be stimulated in specific regions like that. Either the whole muscle contracts or it does not. Correct me if I am wrong?

Well BB's have been proving this wrong for years - you want upper chest you do inclines you want more peak on your biceps you do con curls you want more witdh on your shoulders you focus on the medial head- anatomically  BB's are wrong right ? well you really should say no to that cos its utter shit - sure the muscle contracts as a whole but certain exercises DO work parts of the muscle more strongly - genetics plays a role here but you can always improve on what you were delt with - BB is pretty much shaping the muscle

[Emmortal]

Good and bad. I haven't been training or eating right since school started. Physio and chem are killing me, shit's tough. But other than that, I plan on doing the San Jose which is in my hometown sometime early July. Bodyweight is meh, around 205 206 right now, super lean though. Probably around 7-8%. Taking creatine, eating 2-3 times a day with no real emphasis on anything. Training has been shitty quite honestly. Poor weather and riding around on a mountain bike with a heavy backpack aren't the best mix and nothing about my day to day life really motivates me to work out. Depressed. Would love to get 100% in the swing of things but I have lost my rhythm...Anyone who might give advice that would help, love to hear it...

1000mgs of testosterone will cheer you up.

[WillGrant]

1000mgs of testosterone will cheer you up.

Haha yup and if you keep it under 2 gram total you are still natural 

[GroinkTropin]

Well BB's have been proving this wrong for years - you want upper chest you do inclines you want more peak on your biceps you do con curls you want more witdh on your shoulders you focus on the medial head- anatomically  BB's are wrong right ? well you really should say no to that cos its utter shit - sure the muscle contracts as a whole but certain exercises DO work parts of the muscle more strongly - genetics plays a role here but you can always improve on what you were delt with - BB is pretty much shaping the muscle

I see. I truly believe my chest is just as strong genetically as everything else (except my calves, which are on another level). I think that since I grew up (bodybuilding speaking) in the mid 90's, I got all my routines from Dorian and the like. Since he preached incline bb press, that was what I always did when I was younger. I think I suffer from not having built a solid enough pec major base. The guys with the best chests usually started with flat bb press, dips that sort of thing and built a huge chest, then concentrated on inclines to build upper chest and make it more full. I concentrated on upper chest and in the process built a STRONG set of front delts! So I am essentially making up for lost time now. If I can build my chest up like it should be, for sure I can pack on weight and look incredible. Just have to put in my time. And, again, it's not like my chest flat out SUCKS because it doesn't. Thanks for the input.

[99 Bananas]

Work with wide grip and go heavy in the range of six reps. Once you fail go for 8 more reps with a spotter helping only on the push up to  the rack on your heaviest set. You shouldn't have much left in your active muscles after that. Use flys for the end of your workout, just go heavy on bench as much as possible. Be sure you're using a grip that is wide and you're holding your shoulder blades tight so that your chest is doing the most work. That will also shorten the distance of the reps. Also try weighted dips.

[GroinkTropin]

1000mgs of testosterone will cheer you up.

It's not that simple. I was diagnosed type 2 bi-polar. What it means is that I am strongly bi-polar but not a true clinical bi-polar sufferer. For me specifically I go up just a little above baseline and then bottom back out into hardcore depression. That lasts a few weeks then for a week or two I hover between stable and mid-manic, then plummet back down to depression. I tend to drink when I am depressed. A lot.

Tried prozac and lamictal but neither made me feel very good. The prozac made me indifferent, the lamictal a straight up zombie. As I do not have health insurance I am not sure what to do. I can see the school clinic for free, I might try that.

For the last few years, the cycle repeats and my workouts go like this- for two weeks I hit it hard, eat perfect and my body comes TO LIFE. Like nothing you have ever seen before. I go from a lean guy with a great build to a legitimate bodybuilder. Great shape lines muscle bellies, great back legs shoulders etc. I truly believe in my heart that genetically I am elite.

But something happens, dunno if there are triggers or what, probably not, but suddenly I get out of class and at night (this always happens at night) I just crave alcohol. Bad. But the craving isn't like what you would think it is, it's more like I am on top of the world and excited, full of energy, and for some reason the alcohol just sounds like the greatest thing in the world. For some reason NOTHING in my mind tells me its a bad idea. I just go for it, without thinking.

Next thing I know I am in the dumps, I haven't eaten much for a week, two three weeks, haven't set foot in the gym. I get borderline suicidal sometimes. Like, what's the point? Get my degree, make more useless money, maybe get married, get old. Why bother?

Then I start coming out of it again. My posting here on Getbig tells me I am coming out of another slump. Will probably work out today and if not for sure tomorrow and the next two weeks or so I will be back on the ball 100%.

Not sure what to do honestly. This is probably not the best place for advice, but at least it feels good to tell SOMEONE. I do not think anyone can relate to what I go through. But that is me in a nutshell.

If I can get my head right, the sky is the limit. I do not know. Been going to church for a few months now with a good friend, great church really. I am hoping if I level with my buddy, he can help me get on the right track and stay there. I really envy the guy, how he is always level headed and always makes the right decisions. He never seems to struggle with anything, very strong character. Something I would like to strive for. We will see.

Anyone want to throw me a bone here, feel free. I also have ADD, not that it really matters. Guess it mighte.

[benchmstr]

bench press. dont your roll shoulders forward. keep shoulder blades pinched. focus on increasing poundage.

lets say you currently bench 275 for sets of 6. if you can work yoru way up to 365 for sets of 6 your chest is going to grow. is has to.

good luck

no it doesn't....bench press is a easy movement to manipulate...more technique than strength is involved for most people..

bench

[tbombz]

no it doesn't....bench press is a easy movement to manipulate...more technique than strength is involved for most people..

bench

the advice is given under the assumption that good, bodybuiulding form is being used

methyl, once again, the only advice thats going to give you any results= get your chest stronger, then it will get bigger.

it wont get bigger unless it gets stronger.

focus on that

[geneticmarvel]

Either quit bodybuilding or get pec implants.

[Hulkotron]

Good and bad. I haven't been training or eating right since school started. Physio and chem are killing me, shit's tough. But other than that, I plan on doing the San Jose which is in my hometown sometime early July. Bodyweight is meh, around 205 206 right now, super lean though. Probably around 7-8%. Taking creatine, eating 2-3 times a day with no real emphasis on anything. Training has been shitty quite honestly. Poor weather and riding around on a mountain bike with a heavy backpack aren't the best mix and nothing about my day to day life really motivates me to work out. Depressed. Would love to get 100% in the swing of things but I have lost my rhythm...Anyone who might give advice that would help, love to hear it...

Sounds like you need to HTFU, MM.

[flexingtonsteele]

Good and bad. I haven't been training or eating right since school started. Physio and chem are killing me, shit's tough. But other than that, I plan on doing the San Jose which is in my hometown sometime early July. Bodyweight is meh, around 205 206 right now, super lean though. Probably around 7-8%. Taking creatine, eating 2-3 times a day with no real emphasis on anything. Training has been shitty quite honestly. Poor weather and riding around on a mountain bike with a heavy backpack aren't the best mix and nothing about my day to day life really motivates me to work out. Depressed. Would love to get 100% in the swing of things but I have lost my rhythm...Anyone who might give advice that would help, love to hear it...

The san jose is a good show to do for your first show. Its usually not the toughest, but theres a good crowd there and its pretty well ran.

Good luck dude.

[GroinkTropin]

the advice is given under the assumption that good, bodybuiulding form is being used

methyl, once again, the only advice thats going to give you any results= get your chest stronger, then it will get bigger.

it wont get bigger unless it gets stronger.

focus on that

Not true.

I had my buddy work with me two years ago, he said my interior shoulder muscles are very weak and delts overpower my pecs.

In translation what happens is that my pecs do not fully contract, when doing an exercise they tense and only support my delts. Until recently I could only get small to moderate contractions on any chest exercise.

When I was younger, I used to decline 365x6 and my chest is better now than it was then by a LOT.

I have been working hard though. Hopefully will get this corrected soon. If I can just achieve full contractions in my pecs like I get in my lats or biceps quads whatever, I will kick fucking ASS.

[GroinkTropin]

The san jose is a good show to do for your first show. Its usually not the toughest, but theres a good crowd there and its pretty well ran.

Good luck dude.

Thanks dude. I will post updates sometime in March.

[DK II]

Cutler's training routine will not help you.  Maybe his drug routine.

Mike will be an IFBB pro without taking drugs in 3 years, hth.
 

[wes]

           {Bench Press: 3 x 10
Tri-Set-{Flat Flyes: 3 x 10
           {Smith Inclines: 3 x 10

Constant weight,no rest between exercises,1 min. rest between Tri-Sets.......followed by 3 sets of paralell bar dips to failure.

Thank me later.