Stubborn CHEST!

[D Animal]

Hey all! I was wondering my chest seems 2 be stubborn and I"m not sure why it is...I am doing 2 exercises for chest and 3 to 4 sets each....Reps are 10-6 and every set I go up on weight....I train chest once a week...One week I'm doing flat bench and incline db ...then the next incline db and dips for chest.....Can somone give me some feed back would be helpful..Thanks!

 

[TooPowerful4u]

Bro heres the best advice ur gonna get. STOP WORRYING ABOUT SETS N REPS SO MUCH! There is no magical number or range bro. Hit all ur fibers (fast and slow) hard and heavy n get the fuck out n FEED them so they can recover. Ur just beatin them up in the gym, if u dont give it the nutrients to rebuild stronger, they cant get stronger. You cant build a house without wood steel cement or bricks!

 

[D Animal]

Bro heres the best advice ur gonna get. STOP WORRYING ABOUT SETS N REPS SO MUCH! There is no magical number or range bro. Hit all ur fibers (fast and slow) hard and heavy n get the fuck out n FEED them so they can recover. Ur just beatin them up in the gym, if u dont give it the nutrients to rebuild stronger, they cant get stronger. You cant build a house without wood steel cement or bricks!

How do you hit fast and slow fibers? Thats something I wasn't ever 2 sure about..and which muscles have more fast or slow fibers? So too whats something you would recommand for chest?

 

[TooPowerful4u]

Lets play anatomy professor haha, any1 else feel free to chime in

Fast twitch is predominantly activated with heavy explosive movements. they are responsible for most of the "size" of the muscles growth beucase of their ability to hypertrophy(grow) They are best for strong contractions and strength while they tire out fairly quick.

Now slow twitch are do hypertrophy but at a much lower rate. They acquire mitochondria if im not mistaken to better adapt them to what they are best at, endurance activities. To hit these, slow controlled motions for high reps will best suit them.

So combination high reps, low reps, heavy weight, semi-heavy weight will do best

 

[BigMatt]

One thing people have problem with Pressing, is that they use Delt,tricep compared to chest muscle...
You really need to feel and contract the chest when pressing...

Pull back rear delt togueter keep chest very high with shoulder back and press this will isolate the chest...
Hope that help!

 

[D Animal]

The thing that gets me is that I know a good amount of people in the gym who are my friends that will do 4 exercises for chest with 4 sets each and it seems as if there chest is growing.....I do 2 exercises with 7 sets total should I maybe do more exercises?

 

[MR.BICEPS]

It could just be your genetics. I struggle somewhat withthe chest as well but have found a way to make it really sore and grow more.

First off stop flat bench presses. They are worthless as the tits on a boar hog when it comes to isolating the chest for many. Do 10 to 15 degree decline presses in its place.

Next go to incline presses and then finish off with flat flyes.

Do 4 set per exercise and you should grow if you use good form.

If your chest is not getting very sore then your not doing soemthing right. Could be you arent keeping your elbows back? Could be your not keeping your chest held high??

Try this workout and I think you'll find your chest starts to improve!

 

[D Animal]

How should your elbows be placed? More near your side or straight out? If someone could explain or send me a link on proper form that would be great

 

[feelnfit]

GO TO
exrx.net
go to weight training
then to exercise and muscle directory
then go to chest general on the right column
click that then go to bench press
it will show you proper form and additional exercises.
when i want my chest to grow i work it out 2 times a week
first workout is hit heavy like flat dumbell bench press and hammer incline low reps then later in the week is light with high reps
like cable flyes and db flat flyes

everybody responds different just remeber proper rest and nutrition is a aprt too.