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CR*P CHEST!!!!!

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Pimpdiddy
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2005/07/29 12:46:43 (permalink)
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CR*P CHEST!!!!!

Basically im up in weight to 18 stone 10lbs @6ft'1

Everything is gravy except for the chest. Im happy with all other muscle groups except maybe calves.

I dont respond to barbell bench press as these just seem to build up my delts and now massive tri's.

I have in the last couple of months incorportaed wide grip dips in to my work out. these have helped tremendously but i am up to BW +60kg for 5 reps and cant get any further. My gym only has up top 45kg dumbells which I can do 10 with relative ease now.

So basically is it a case of move gym and find another with heavier dumbells for inclining or any suggestions on ways to vary work out.

Typical chest work out
Wide grip dips 3 x 4-6 reps
incline db press 3 x 6-8
Machine Flyes 2 x 8-10
Bicep curl 3 x 8-10
incline db curl 3x 8-10

Suggestions appreciated..............

post edited by Pimpdiddy - 2005/07/29 12:48:01
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14 Replies Related Threads

    Gunit
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    RE: CR*P CHEST!!!!! 2005/07/29 13:21:30 (permalink)
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    I would drop the machine flyes, and put in flat dumbell bench at maybe 4x8.
    Tbh mate flat bench, incline and dips should be more than enough if your doing all the exercises with good form etc
    Have you tried performing the dips more slowly to up the difficulty?

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    #2
    Valhalla
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    RE: CR*P CHEST!!!!! 2005/07/29 13:24:56 (permalink)
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    Hmm if you don't mind being verbally assaulted by a guy whom is smaller than youself then read on. LOL

    The fact that your delts and tris get bashed by benching is symbolic to me that your form on bench is in need of some adjustments. I know I know nobody likes having being told thier form is crud and automatically they jump into defence mode, However I used to do exactly the same with benching! I have always been a delt presser when benching and am still toying around with my form a little to put more emphasis on my chest.. I can feel the difference every time, Its only a matter of time until I see it too.

    Shoulder should be pinned back at all times and not allowed to move forward to much, Focus on setting up your form so you have your shoulder blades pinned back and Chest and Sternum high before you unrack the weight. Contrary to popular form Ive noticed that i get a better handle on my chest when i have a slight arch in my back... Lower the weight and focus on making the exercise more chest productive without sacraficing safety.

    I dont belive people don't beneift from benchpressing as opposed to dips, its only that thje use too much shoulder and tri's to lift the bar.

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    #3
    Airborne Warrior
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    RE: CR*P CHEST!!!!! 2005/07/29 13:35:18 (permalink)
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    I agree with you up to a point, though no matter how good your benching form is in relation to isolating the pecs more, if your delts and triceps overpower the pecs then they're gonna do much of the work thus not fully stimulating the chest for optimum growth. I found the best method was to slightly pre-exhaust the pecs first with flyes to ensure the pecs fail before the delts and triceps.

    There again, some bodybuilders gain massive chests from benching alone though i meet more who don't gain so well from benching then those that do.
    #4
    Rodger
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    RE: CR*P CHEST!!!!! 2005/07/29 13:39:11 (permalink)
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    Am I correct in saying:-
    "try to wrap your lats around the bench if you can"?

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    #5
    Airborne Warrior
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    RE: CR*P CHEST!!!!! 2005/07/29 13:43:44 (permalink)
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    Yeah, that's how i also do it. Pin my shoulder blades together as much as i can with my chest sticking out as far as possible. I just find it hits my pecs better. It may mean i won't be able to bench as much but i don't really care what i can bench anyway!
    #6
    Rodger
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    RE: CR*P CHEST!!!!! 2005/07/29 13:46:42 (permalink)
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    ORIGINAL: Airborne Warrior

    Yeah, that's how i also do it. Pin my shoulder blades together as much as i can with my chest sticking out as far as possible. I just find it hits my pecs better. It may mean i won't be able to bench as much but i don't really care what i can bench anyway!


    thought i'd read somewhere that you dont flat bench AW, or is it just that you actually prefer dips for chest development?

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    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
    #7
    Pimpdiddy
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    RE: CR*P CHEST!!!!! 2005/07/29 14:57:02 (permalink)
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    Well criticism is useful regardless of whether someone is smaller or not as long as it is constructive.

    So what is the general consensus. I personally do not think changing form will do jack but I will try it. Maybe the pre-exhaust added in is what may hopefully do the trick
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    Airborne Warrior
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    RE: CR*P CHEST!!!!! 2005/07/29 16:03:00 (permalink)
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    ORIGINAL: BencherRdg

    thought i'd read somewhere that you dont flat bench AW, or is it just that you actually prefer dips for chest development?

    I've binned dips for the present as i'm not making any headway in dipping heavier weights and it's fcuking my wrists up. Started benching again but i always pre-exhaust beforehand so the pecs have no choice but to fail before the delts and triceps.
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    shreklikedave
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    RE: CR*P CHEST!!!!! 2005/07/29 16:10:50 (permalink)
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    agree with bench being a technique issue, however this takes time to rectify. The main problem being that now yuor delts and tris are stronger they will do alot of the work even if you use good form.

    I had this problem myself and found that doing flyes first (pre ex) helped alot and now i can bench first and still get it predominantly in my chest. You could try the same.

    Having said that I think your current routine in ok except i would do db flyes other than machine flyes.

    How about incline BB press, wide dips, Incline DB Fly?
    #10
    Pimpdiddy
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    RE: CR*P CHEST!!!!! 2005/07/29 17:15:44 (permalink)
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    One thing Im thinking though...

    doing pre-exhaust like that doesnt seem too logical because my chest will be tired but my delts and tri's will then do even more work.

    What about doing shoulders and delts first?
    #11
    Rodger
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    RE: CR*P CHEST!!!!! 2005/07/29 17:25:05 (permalink)
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    You need chest to do bench, tri's and delts just help.

    If chest is exhausted the bars not going to be going anywhere, even if your delts and tri's are fresh.

    I think thats correct

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
    #12
    Airborne Warrior
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    RE: CR*P CHEST!!!!! 2005/07/29 19:37:47 (permalink)
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    Yes that's correct. The pecs are the primary muscles used for benching. Pre-exhaust is used so that an already tired chest will fail before it would if it were fresh, thus failing BEFORE the delts and triceps fail. Obviously if the delts and triceps fail before the pecs then the pecs may not have been sufficiently stimulated to produce optimum growth.
    #13
    The Dark Knight
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    RE: CR*P CHEST!!!!! 2005/07/29 20:38:33 (permalink)
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    Frank did you try that pre exhaust triple drop routine I sent you by email?
    #14
    Pimpdiddy
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    RE: CR*P CHEST!!!!! 2005/07/31 22:55:35 (permalink)
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    No, but I have to now. Like you said in a previous post J, you have to be willing to try everything until you find something that works......
    #15
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