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Boost for chest?

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nigemo
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2004/03/24 17:12:43 (permalink)
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Boost for chest?

Hi Guys

My chest is really lagging and just wont grow, would anyone advise doing extra work on the chest? I was thinking about doing a few sets of push ups a couple of times a week at home, is this a good or bad idea, or should I just add flys or something to my chest day. see routine below.

1) 5x5 DB Bench
2) 5x5 Dips (Chest)
3) 5x5 DB Shoulder Press
4) 5x5 Skulls (DB)

Cheers in advance



#1

10 Replies Related Threads

    Cashman
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    RE: Boost for chest? 2004/03/24 18:55:36 (permalink)
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    if you are training 5x5 then leave the routine as is. Are you working at the heaviest weight you can manage 5x initial reps at? If not then increase the weight until you are. If you are working at your optimum weight then your sets should look something like this - 5 reps, 4 reps, 3 reps, 2 reps, 2 reps. As you get stronger then you will be doing 5, 5, 5, 4, 4. When you hit this point then it's time to increase the weight. Also are you eating enough food. Your body needs a significant calorie surplus to grow as well as plenty of rest. It all takes time.
    #2
    PsYoP78
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    RE: Boost for chest? 2004/03/24 19:12:13 (permalink)
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    I've been getting some good results from supersetting db flys with my bench presses. My chest has also been one of my weak spots.
    #3
    DBZFREAK
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    RE: Boost for chest? 2004/03/24 20:08:31 (permalink)
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    I like dumbbell incline rather than flat or dumbbell hammers.
    #4
    nigemo
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    RE: Boost for chest? 2004/03/25 10:01:37 (permalink)
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    Was doing incline db bench but was getting no where, switched to flat and started to increase the weights again. My typical reps are 5,5,4,3,2 but my chest just doesn't feel tired afterwards, so would you recommend not adding any flys to my routine?

    Also by the time I get to the shoulder press, my shoulders are absolutely shattered, I can bearly manage 5 sets of 3 reps.
    #5
    Cashman
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    RE: Boost for chest? 2004/03/25 12:21:42 (permalink)
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    What's your diet like? How is the rest of you growing in comparison? By adding shoulders to chest day on a 5x5 routine I would expect your shoulders to get tired very quickly. Go on results and not whether your body feels knackered at the end of the session. Also are you keeping your form strict? With flat DB bench you need to get nice and deep then focus on using the chest to squeeze the muscle up (same with dips for chest). Personally I'd not do flyes on a 5x5 routine for risk of overtraining.
    #6
    DBZFREAK
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    RE: Boost for chest? 2004/03/25 14:16:15 (permalink)
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    Try dumbbell hammers. It has a great effect on my chest. It really forces your chest muscles to contract fully. I love um! As cashman said your diet must also be right. Make sure to replenish those glycogen stores after a workout. thios is one of my routines...

    15 deg dumbbell hammers (the slight degree is to take pressure off my shoulders)
    45 deg dumbbell incline press

    My chest is ready to explode after this workout!



    #7
    nigemo
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    RE: Boost for chest? 2004/03/25 15:59:00 (permalink)
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    My diet is pretty clean but i'm probably not eating enough, every time I make an effort to eat loads I put on shed loads of weight on my belly and it puts me off, here is a typical example of mt diet:

    8am breakfast:

    Bowl of cereal
    2 slices of toast with marmalade

    11am
    Tuna and salad cream sandwiches
    Fruit

    3am
    Mixed chicken salad with chopped sweet potatoes
    or chicken and pasta.- Fruit

    8am
    Chicken or turkey or fish & potatoes
    and vegetables - Fruit

    Could you give me an example of what to eat and when.

    #8
    IrishRunt
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    RE: Boost for chest? 2004/03/26 03:42:18 (permalink)
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    after i do a chest workout, i sometimes do fly's but lately i have been seeing better results if i just do flat and incline bench and push myself as hard as i can.
    #9
    DBZFREAK
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    RE: Boost for chest? 2004/03/26 03:47:12 (permalink)
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    Morning meal...egg whites/ fresh grapes & 1/2 an orange/ half bagel/ 8oz fat free milk
    Next meal........whey protein shake
    Lunch..............steak/ sweet potato/ carrots
    Next meal.......smoothie
    Dinner.............chicken breast/ brown rice/ grilled red bell peppers, mushrooms & zucchini
    Before bed.......nightime protein drink

    I never have the exact same thing but this is what I had yesterday.


    #10
    robson
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    RE: Boost for chest? 2004/03/27 17:57:52 (permalink)
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    Incline barbell or dumbell press should be done at about 30 deg imo so not to overly bring your shoulders into play.
    #11
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