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Originally Posted by Daewoo I have been lifting for 3 year now and the one bodypart that has always gave me problems is my chest my current routine is
warm up w/ pec deck flys 2 sets light weight high volume
flat bench press 4 sets reps 15-6 increasing wieght every set and decreasing reps
incline dumbbell press 3 sets reps 12-8 increasing wieght every set and decreasing reps
dumbbell flys 3 sets reps 15-10 increasing wieght every set and decreasing reps
dips 3 sets to failure
can you give me some ideas what i might be doing wrong or what i can change
another problem contributing in my chest area is the fact that when doing flat bench press i always feel it in my shoulders and triceps and they give out before my chest does
please give me some insight to this dilemma
thanks alot guys |
Daewoo, maybe I can give you some tips. First of all you are doing way too much for such a little muscle as chest. I suppose that you are a natural bodybuilder like me, and natural bodybuilders burn muscles out very quickly. The result will be dissapointing. Just pick 2 or 3 exercises to begin with. My advice is just 2 for the first 4 weeks to come. And then add an exercise the 5th week.
Something like this: first two weeks -> benchpress 3 sets, incline dumbbell press 2 sets (just go for it, you gotta train with intensity and with heavy weights)
third and fourth week -> incline bench 3/4 sets, flat dumbbell flyes 2 sets
fifth (and sixth) week -> Incline bench* 3 sets, cable crossover 2 sets, flat bench dumbbell press 2 sets (my personal favorate)
* with the incline bench lower the weight to the clavicle and pause for 2 seconds and then squeeze it up. You can't do that with as much weight as you used to train with but the stimulation of the upper pecs will be tremendous.
Just switch with some routines from time to time but don't make the mistake of doing 5 exercises. That is your main mistake.
"another problem contributing in my chest area is the fact that when doing flat bench press i always feel it in my shoulders and triceps and they give out before my chest does"
Don't worry, this is problem #1 with this exercise. Just experiment with the way you hold your elbows out, and maybe you are using too much weight so that your movements are explosive. With explosive movements the pecs are not stimulated as they should be. Remember, you are bodybuilding and shaping muscles and you are not powerlifting(?). Just use a lighter weight, and squeeze it up.
An other option would be to superset benchpress with an isolation exercise like flyes (with heavy flyes of course). Without any rest you go on with benchpress immediately after the flyes. That way you can work the pecs to failure before your triceps give out because they were pre-exhausted. The triceps and shoulders will take over and the pecs will be worked even better.
Good luck with it, just do your thing and keep learning. Just turn the volume down and the intensity up and everything should be fine
