NoPain's picture
NoPain
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Chest Routine

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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.

Tren hard's picture

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.

MuayThaiGuasian's picture

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

SexWeightsProteinShakes's picture

dumbbells (incline or flat) 3/4 reps, dont extend fully, keep tension on chest

RickRock1086's picture

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.

finafan's picture

Try working out triceps before chest. This will make you chest work harder.
Incline,decline,flat
wide grip,normal grip,close grip.
Then cables

monsteronjuice's picture

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

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NoPain's picture

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?

Pelon's picture

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

monsteronjuice's picture

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.

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monsteronjuice's picture

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

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NoPain's picture

Thanks for the link!

Pelon's picture

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!

NoPain's picture

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

Pelon's picture

Try the slow controlled movements, 12-15 reps