Chest Routine
I can see my chest growing but I feel like it's lacking compared to my arms and looking for some tips. One of my issues is I don't go as heavy as I could for lower reps due to a shoulder injury. Incline bench is something I just can't do. I can use the incline leverage machine fine. I have a slight labrum tear and rotator cuff fray according to the MRI I had last year. I don't have any pain unless I'm being stupid. Sacrificing form is not an option.
Looking for routines in the 8 rep range I guess. I typically do
Bench
Incline machine
Decline machine
Flys either cable, dumbell or machine. I like cables mostly.
Cable cross overs
Cable lift up fly
I still have much to learn so I'm wide open to suggestions. Anything new to my routine I'm smart enough to not go all out the first time. My shoulder is priority I don't want to wreck it.
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BirmonMy actual routine right now is
4 sets at 12,10,8,8
Bench press
Incline Dumbs
Flat dumbs
Pullovers
Cable flys
Dips to failure x 4 sets
Right now I'm supersetting ever chest exersice with a back lift. One of Arnold's old routines. I find that if you add 10 or so lbs to your start weight after each set, it works out pretty well for the rep range I'm hitting. Not to failure, but I'd say high/moderate difficulty. I try to take as little rest as possible between sets. 2 times per week. 3 day split for 6 on, one off.
I was doing 5x5, heavy, but my wrists and shoulders were really starting to bother me, so I bagged that.
BirmonTry doing some giant sets. You could do pullovers with dumbells flys. Or dips with cable flys. Whatever you want, just play around with it. Incline bench press hurts my shoulder, but incline dumbells don't so much so try that. As others have mentioned, focus on squeezing your pecs at the top of each rep. When I giant set pullovers with cable flys, and really focus on that flex at the top of each rep, I get a real nice pump and it feels great.
Another thing you could do is isolation. For instance, they say the bottom 1/3rd of your bench rep is mostly pecs, and the top 2/3rds of the movement are shoulders and tris w/ chest. So try busting out some reps but only go a third of the way up or so. You can do this with almost any chest exercise.
You could adjust your grip wider on the bar on bar work too.
21s are great too. That's where you do 7 reps full movement, 7 reps 2/3 movement, and 7 reps 1/3 movement. All non stop. I'm sure there are other variations, but that's how I usually do it.
I had a shoulder injury too, a few years ago. The thing I noticed was I was adjusting my form because of the pain, subconsciously. So watch for that.
Good luck, have fun!
Bench 3 times a week worked great for me. just rotate through different rep ranges and increase weight if possible. And stay away from failure. More frequency and more volume = gains
Of course this is not the only way to do it, but it is very effective.
Now i am doing 8*8, mo/we/fr and it works great.
IMO, everyone knows the best chest exercises. Dumbbell bench, incline, flyes, etc. They're all simple, tried and true. Its more of the technique that will set your training apart.
Train your chest. Don't just push weight around like 50% of gym goers. Focus on getting a deep stretch at the bottom of each rep, feel the weight stretch your chest out. During the positive focus on using your chest to contract the weight back up and squeeze at the top of the rep.
http://www.youtube.com/watch?v=5nXSIqyw1lc
very insightful video. Totally changed my lifting philosophy
Old IronI know this is already a couple of months old, and you've probably heard this before but I remember that where the bar crosses the body ie at the nipple, at the bottom of the pec or just below the pec utilizes a different "portion" of the muscles such as more or less tricep, bicep or pec. Also, whether you lock out, don't lock out, come into contact with the body or stop short of making contact will target a different section of the primary muscle group used in the compound exercise. I've come across this information often but have not developed to the point where I am able to differentiate one from the next, right now just worried about getting the weight back up to the rack. Hope it helps, bit it looks like your already hitting every area of the pec through the different exercises,
dumbbells (incline or flat) 3/4 reps, dont extend fully, keep tension on chest
Try flys first. I noticed that when i pre-exaust my chest i usually tend to have a sore chest than triceps and im currently making progress(i know how fucked up is to have a laggin chest) me personally can not do bench press once my triceps are tired, & have to go real light on weight.
Try working out triceps before chest. This will make you chest work harder.
Incline,decline,flat
wide grip,normal grip,close grip.
Then cables
bench press is the worst thing for people with shoulder injuries. Do dumbbell bench presses instead. get ride of any movement that is like that. this includes pusups, incline becnh, decline bench etc........
heres a workout
Bench press dumbbells
incline bench press dumbells
Dumbell flys
pec deck machine
cable cross overs
I actually hurt myself with dumbell press. Went too heavy. Lost the form for a second and I was not benching anything for months while did PT. Doc told me bench is ok just keep a closer grip which I do. Lately I haven't worked triceps on chest day I've been focusing only on chest. I will give what you say a try. I will just go lighter but still to failure. To be honest I prefer dumbells to keep myself even. I use the smith machine to bench (so I don't lose myself) the and dumbells keep me muscle balance in tact. I'm just paranoid to go back to using them. I did try it last week very light weight higher reps but I didn't feel the pump like I normally do. My shoulder did fine. Maybe I will just work it up slow. Will low weight high reps still allow me to build mass?
Can we agree that a lot of times the issue is too wide of a grip? If the same movement is used with the same width from dunbbell to barbell, it really isn't that bad? Lot of guys have a wide ass grip on bar then on dumbbell go damn near shoulder width and wonder why there is less pain
same movement correct, but completley differnt range of motion. FIrst thing any Dr. well tell anyone with shoulder problems is to avoid bench press with the bar.
http://eliteimpactlabs.com/free-tips/bench-press-shoulder-pain.php
Barbells keep your arms on a fixed plane of movement, and thus increase the risk of injury to the shoulders. Dumbbells allow each arm to move freely and let you follow a more natural range of motion
Thanks for the link!
Well it sounds like that's a nice routine!! How many sets of each?
try to really focus on your form. Maybe even lower the weight to really make sure you are using your chest, not more of tri or shoulders.
reps of 8? For what? Aim for 15 especially on the machines, slow and controlled movements. Who cares about the guy next to you, its between you and the weights, your body not your ego. Your ego will go up when you start seeing great ass results!
No ego here I couldn't care less what people think. It's really a medium range heavy weight not so heavy I struggle with 5 but heavy enough to be exhausted before ten. My dumbass theory lol
Try the slow controlled movements, 12-15 reps