posted Fri, 05/03/2013 - 17:08
997
Chest advice
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Hey guys, so far im happy w my changes ive cut almost 30 pounds down to 295. However im fucking cursed with a pidgeon chest, can u guys take a look and throw me any advice / compliments/ critiques im open to it all
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BigBmajChest isn't my strong suit either. I think the thing that I've noticed that helps the most at this point is starting my chest day with an exercise that gives me a good feel for chest. Incline cables give me a great contraction. So I start by jumping on the cables and not moving on until I know I'm tuned in. Sometimes I'll spend 10 minutes just looking for that perfect contraction, other days its quick. I've also noticed that heavy weighs do not make my chest grow, because I loose the ability to feel, and I get sloppy. Stronger muscles, as you mentioned tris, will grab a heavy weight quickly.
I think part of my problem lies in the inability to really flex my upper pecs, maybe due to tight shoulder attachment. So I've been opening the shoulders, with major daily stretching. I notice you do yoga, so maybe that's not a problem for you. The ability to flex and relax a muscle seems to be the biggest factor in proper training for me.
Good luck.
First off id suggest hiding your face a bit more, second, I don't think you have a pigeon chest, lastly, what's your chest workout like?
When i do chest i will always start w some for of bench flat or incline. Ive been leaning more towards higher reps latley so like 4x15 with mid to high mid range weight. Than i follow it up with 4x12 dumbells incline or flat, than chest flys. However I also do Insanity which has a fuck ton of a multitude of push ups. I feel my pecs dont Pop at all
I think they are nice. try 5x5 flat, followed by incline, any where from 8-10 reps, 3-5 sets depending on whatever you are able to do. lastly, slow controlled flies, 15 reps 4-5 sets.
also, make sure you are hitting your shoulders to gain width. That could help with your pecs, kind of like room to grow.
LASTLY, when you are doing bench press, do you feel it in your chest or no?
I deff am Tri dominant in bench but i have been working hard to change up. I just took a new shot im gonna upload it u can see my whole frame
I think you look savage dude. only thing I THINK that'll help that you are looking for is in inclines. hit those hard. also, throw in wide grip bench press. Go light on wide grip as it definitely effects the shoulder/rotator
yeah i have to play safe w that stuff. My wings are lonng and years of sports has me prone to weakness in that area. Im deff gonna test it out man thanks for the advice
Make sure yoi are warmed up, using correct form, etc. let me know how it goes n good luck