Everything goes fine, except pecs

[michael1]

Traing question:

I training a couple of years now, anything grows fine, good arms and shoulder, nice back en legs but my chest

i am totally freakin out on big pecs and i don't have them my self,

i am training chest one time a week and as heavy as possible.
Flat bench presses, don't have a spotter
warmup sets: 2
sets: 4
reps: between 8 and 10

Dumbell Flyes:
sets: 4
reps: 10-10-8-8

Incline bench with dumbells:
sets 4:
reps: 10-8-8-8

In all exercises i use the heaviest wheights possible for a good movement. alomost no cheating

[UKBeefy]

One obvious thing is to make sure you vary your routine periodically...so never do the same thing for weeks/months at a time...so even if you do the regime u mention do it in a different order...also have periods of trying different rep combinations eg try higher reps for a while with lighter weights for a week. Then swap back to higher weights/low reps. For each bodypart I tend to have a stock of maybe 6-7 exercises from which I choose 3 for that workout. With chest you can vary between barbells and dumbells, incline, decline, flat etc...cable cross overs, flyes, pec dec etc etc....Also see if you can get someone to spot u for free bench presses...you're confidence will go up alot if you have someone else there and then you can increase the weights on that with good form...

Do also realise that "big pecs" as seen on guys u may find on the net are partly a result of good genetics and mainly the result of alot of juice...

[brent]

The first thing I thought of is that you should move incline flies to the fist position every other workout week. Also, you don't ever seem to get decline press, or pec-deck in (two of my favorite exercises.) Try pec-deck on one chest day, then decline press the next (and keep alternating.) Also, once a week per body part is probably not often enough; I think you should do it every 5 days.

Good luck, and happy lifting!

[glammaman2000]

..DB presses are definitely the way to go.You say you don't have a spot,so I assume you don't have a personal trainer;but just in case:I've seen more&more guys only lowering presses half-way.This is supposed to keep you from injuring your shoulder socket.It will also keep you from ever having pecs.Make sure your grip is not too narrow;but the lower half of the lift is VITAL for proper development!

[brent]

Originally Posted by glammaman2000

...
I've seen more&more guys only lowering presses half-way.This is supposed to keep you from injuring your shoulder socket.It will also keep you from ever having pecs.
...
;but the lower half of the lift is VITAL for proper development!

Sometimes, when I'm going really heavy on presses, I've do 3/4 presses (no doing the bottom quarter.) Looks like time to lower the weight on my last set...

BTW: are dumbbell presses really better than regular bench presses, even if you have a spatter, and why?

[skumbum]

Originally Posted by glammaman2000

..DB presses are definitely the way to go.

Originally Posted by brent

BTW: are dumbbell presses really better than regular bench presses, even if you have a spatter, and why?

I assumed DB stood for decline bench, not dumb bell...

[glammaman2000]

...it definitely meant dumbell.DB presses are better if you're quite tall,or have very long arms.Because of leverage issues,long-limbed people have trouble"referring"the effort to their torso.DB's are better because,in addition to pushing UP;you have to control them from the center of your body to keep them from falling right&left.You also get a better stretch with DB's.You can usually handle more weight with a barbell.Brent,I don't always extend my arms all the way UP on a press;but I always stretch it all the way down.From halfway up to full extension;it's mostly triceps.

[brent]

Originally Posted by glammaman2000

..
From halfway up to full extension;it's mostly triceps.

I never thought about that. However, I still really enjoy the bench-press. Do you think that alternating bench-press with dumbbell press would be good?

[glammaman2000]

I generally use DB incline for upper chest&the barbell for flat bench.It just works best for me.

[Mdlftr]

I have to admit that I started following Glammamaman's advice about using dumbbells about a year and a half ago, and it's REALLY made a difference: no shoulder pain, and I can really "Feel" it in the meat of my pecs. Pecs have gotten bigger, too!

I do:
Uneven pushups, 2 x 20 each arm (helps rotator cuffs and shoulders)
incline dumbbell press
flat dumbbell press
machine incline press
dips
standing cable flyes
triceps rope pushdowns
close grip bench press (about the only exercise I use a straight bar on)
behind the neck db extension

Note: I don't do ALL of these exercises every time. I mix em up, but generally take them in this order.

For people that can do straight bar bench press without shoulder pain, more power to 'em. I find that Dumbbells work much better for me.

Mdlftr

[glammaman2000]

First;ENOUGH WITH THE M's&A's!!!Second;I can't see DB&machine incline presses in the same workout.You may want to alternate.Also;I DEFINITELY would not reccommend close-grip benches with a straight bar.Too hard on the wrists.If your gym has one;try an Olympic E-Z curl.Better.

[michael1]

And i still want my pectorals a lot bigger.. so stay on the topic and help me grow my pecs huge!

[Mdlftr]

To revise and highlight what I said (agreeing with Glammmammanamamnamama-achogagogagogana here in part )

Originally Posted by Mdlftr

close grip bench press (about the only exercise I use a straight bar on)
Correction: I DON'T USE A STRAIGHT BAR HERE. I do USE AN ez-curl bar__$15.00 at York Barbell (they have a shop on the premises in York, PA)

Note: I don't do ALL of these exercises every time.
[AHEM. Not to criticize the great trainer "Gl....aogana", but I DID'NT Say I did incline DB presses AND Machine Incline Presses in the same w/o. You could do that, if you want to say, wear yourself out faster and possibly sustain an injury, but in general, one incline exercise should hit your upper pecs.]

I mix em up, but generally take them in this order.


For people that can do straight bar bench press without shoulder pain, more power to 'em. I find that Dumbbells work much better for me.

Mdlftr

[glammaman2000]

I didn't think you did incines twice;but the easiest way to review other people's routines is;first,eliminate redundancies.&I didn't want folks to get confused.Happy to hear you use an EZ-curl for close-grip benches.Ever use DB's for upright rows?g.

[Mdlftr]

Originally Posted by glammaman2000

use DB's for upright rows?g.

Yup. Easier to manage, and you can get a better range of motion

[XXLTank]

Try wide grip dips - my bench was stuck at 110lbs (50kgs for 6 reps), now it's up to 154lbs (70kgs) in about 2 months of doing wide grip dips. It's also brought my traps up too.

[brent]

I agree with the wide grip dips. They are great for many muscles, and they are a LOT of FUN!!! I really love all dips!

[UGALawGuy]

I would really love to include dips, but I would prefer to use them to build chest rather than triceps, or at least be able to distinguish between the variants. Can you help me understand fully how best to perform dips to stress chest vs. tris? It seems like every article or bodybuilder has a different take on it that muddies the waters for me. I know I can count on you guys to give it to me straight...

Shea

[brent]

I'm not a fitness, or medical professional, and I have little formal training in the area. So anyone, please correct me where-ever I might be wrong.

I always do chest, then tris. When you exercise your chest, you shoulders, tris, and forearms get a good workout too. Then you target exercises to specifically get the tris. At the end of all this, I like to do some dips for fun, since they get the chest, tris, and shoulders very well. Now how far forward, or back you keep your body weight as you go up and down will stress different muscles. Try several set leaning forward, leaning back, and in neutral to see what I mean. If it's hard to get a couple sets at first, use an assisted dip machine.

[glammaman2000]

If you keep your body straight upright,elbows wide,it will emphasize triceps.(There's actually a reverse-grip variation.Palms-out.Hurts like hell,but it's all triceps.Not really worth it)To work pecs:arch your body foreward,elbows back;like the prow on a ship.Try to stretch back from your sternum,not just your shoulder sockets.If you look down,it may reduce strain on the shoulder.Expect to be sore just from the stretching,at first.Dips are a GREAT chest&tri exercise,one of the best!Also terrific for guys who work out at home,if you can find a stable place to do them.