Slow growth on chest - how can I improve?

  • Posted by a hidden member.
    Log in to view his profile

    Jun 06, 2007 5:50 PM GMT
    I've been working out for the better part of a year now (some with a trainer, some without) and I've made some nice gains. The problem is that I have seen little improvement on my chest. I'm guessing that everyone has a different part of the body they struggle to train.

    What are some of the best exercises I can do for serious gains in chest size? Right now I like to do cable flys that I lift upwards when my arms are centered and I do incline presses with dumbbells. I also do both regular pushups and pushups placing one hand on a weighted ball.

    Are these exercises ok? Should I be concentrating on some others instead? Also, is there a big difference between doing presses with a barbell as opposed to dumbbells?

    Thanks guys!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2007 2:18 AM GMT
    If you really want to hit your chest up, do chest every other day with a break from that routine about once a week. Also, it's a good idea to pair triceps with chest b/c most chest exercises involve extension of the elbow in some way or another. Don't forget to stretch! Good luck
  • MikemikeMike

    Posts: 6932

    Jun 07, 2007 6:07 AM GMT
    Try doing regular incline then decline bench presses- Do 3 sets of 12 after 2 weeks move up 2.5 to 5 pounds. Also add in chest flys. It will definitely work. Good luck! Keep us all posted...
  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2007 1:28 PM GMT
    Personally, I am a huge proponent (sp?) of Push Ups, ESPECIALLY if you modify them ("diamonds", inclined/declined, etc) and pull ups as well for a full body workout but you certainly feel it in your upper body the most (mainly back, chest, and arms)

    Hope this helps some...
  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2007 2:09 PM GMT
    "Also, is there a big difference between doing presses with a barbell as opposed to dumbbells?"

    For me, there's a huge difference. Using dumbbells requires a lot more stabilizing than with a barbell. On any and every exercise that I do with both barbells and dumbbells, I work with less weight when using dumbbells.

    Dumbbells also let you do presses where you alternate between one side and the other (i.e., left, right, left, right, etc.); just be sure to start with your weaker side so that you can do the same number of reps per side. Alternating presses are something my trainer throws in once in a while, on pecs and shoulders, just to vary the routine.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2007 3:23 PM GMT
    Just like everyone else is saying, you have to shock your system to grow. You can either, as suggested, work on chest more often and change up the routine frequently, or go with more sets of fewer reps with a heavier load. Be careful not too over-train.

    Also, food is going to be a major factor, not only how much you eat, but what you eat and when. I only know what works for me, so you'll need to do some research or experimentation to find out what works for you.
  • Rowing_Ant

    Posts: 1504

    Jun 07, 2007 5:44 PM GMT
    Yeah me too.

    Ive got awesome leg strength and my core is okay (I row, hence the legs and 100 kg squats) but my chest and uppder body is crap!!

    Ive been training hard for three years but have never ever noticed any increase in pec or shoulder size or even felt I had worked my pecs well after work out, despite being a PT and having one!!

    Any advice greatly received!!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2007 6:44 PM GMT
    Something my trainer showed me that really exposes where you're weakest in your chest is doing upper/middle/lower cable presses/flys (it was a seated machine with the cables/handles behind you at my gym). I got a lot of gain from the lower presses and discovered how hard doing upper was this way.
  • Rowing_Ant

    Posts: 1504

    Jun 07, 2007 7:15 PM GMT
    Ive found wide grip bar bell bench press is kinda working at the momenet...dumb bell and narrow grip with bar bell no good.