chest

[wicknilly]

im having a hard time thickening up my chest.  i have a decent chest but my shoulders and arms completely overpower my chest.  anybody else have this problem?  what have you done to help?  i stay super strict on chest exercises and focus on my mind muscle connection, but ive yet to see the results id like.  what about pre-exausting the muscle?  im open to anything.  thanks

[Blake]

What are you currently doing for chest?

[wicknilly]

bench, db incline, hammer strength press, flyes, dips, db bench, incline, crossovers

i usually pick 4 of those exercises and do 4 sets of each for 6-12 reps

[MikeV]

I would add some decline presses.

Mike
www.RepsOfPain.com

[Blake]

I'd try cutting down volume and working in a lower rep range for a while.  Do you train bodyparts once per week?  If so, I'd cut it to 8-10 sets, working in a 3-6 rep range.

[Bear03]

Your problem, Wick, is largely (or not large at all  ) in your upper and middle chest, your outer lower pecs look really solid. 

I'd recommend Incline Barbell Presses.  I'd recommend Dips and Close Grip Benches.  I'd also recommend, as Blake did, a lower rep range (although I wouldn't go so low as 3 reps).  A good routine might be:

Incline BB Press: 12, 10, 8, 6
Flat BB Press: 12, 10, 8, 6
Incline DB Press: 8, 6, 6
Dip/Weighted Dip:  To failure, but no more than 10 each time, 3 sets
Cable Cross: 12, 10, 10

That's hands down my favorite chest routine, and I have a very solid chest (although not so much lower pecs, but that's not your problem).

Give it a go.

[wicknilly]

you're right, my upper chest is the problem.  i need it to match my shoulders.  that routine looks solid.  ill give it a go next time i do chest

[Bear03]

hey, wick- it's good to see you back, by the way!

[wicknilly]

thanks man...its good to be back.  being injured sucked,  but put a lot into perspective for me

[Overload]

Bear's advice is good but i would suggest doing incline DB first instead of BB...

Either way is good but i have made my best chest gains when i started doing incline DB first...just my two cents.

 

[Bear03]

Bear's advice is good but i would suggest doing incline DB first instead of BB...

Either way is good but i have made my best chest gains when i started doing incline DB first...just my two cents.

 

actually, overload, i agree with you- i started with incline first for a long time, but now that i've built up my upper chest, i really need to focus on flat bench.  Looks like wicknilly has that strong upper chest, but could use more lower chest work, and who doesn't want an excuse to go for a big bench? 

*Shrugs*....it doesn't matter though, so long as two good pressing movements come first.