I need help with my pecks.

[spikedcow]

Currently I hit the becnchpress 3 times a week and do push ups 2 days a week.
My pecks aren't gaining at the same pace as the rest of my body. Anything I should throw into my peck routine to get the extra gain I want?

[Redz]

I doubt you should be working them that often, try twice per week maximum, what exercises are you doing?

[waderow]

chest once per week.

bench
incline
cross overs

[O-Train]

Try to focus on working the chest. The problem might not be what exercises you're doing but how you're doing them. Even with barbell exercises squeeze your chest and do the motion like you would if your arms were moving inward like a fly.

[Skyblob]

Id do presses only mate! And finish with a big big hyper stretch!

[Felinecougar]

I do 4 sets not 3 and like the guys said 3 x a week is to much. Because your doing them so often your most likely doing less weight too. Cut back to once per week and go heavier this way, then you'll see some growth.

Also, we often will ask what's your diet like, sleep, stress levels. There is a whole lot of other things that might be happening, not just your work out a skewed.

[spikedcow]

I tend to not eat enough and I drink ( not alot but atleast once a week).
My stress levels are fine, sleep is great, and I quit smoking 5 months ago and feel the difference.

[rufusrocks]

what is you want depth, width? you have to change it up every week. flat bench, incline, flat flys, next week dumbell presses, decline, cable cross overs. etc... do the research , work your chest once a week but don't do the same exercises every week. you need a goal, do your push ups when you super set AT the gymn not at home.

research some programs.. google ...

good luck

[Sean Summers]

What the hell are "pecks"???
SS

[Born2Juice4Ever]

I see over training here at best first and above all.
Hitting a particular muscle 3 times per week is not a very good idea. UNLESS you are living the life of a pro, train, sleep, eat...and are on a very good "supplementation" as well.


I would also like to know your height, weight, and time training please.



B2J

[Ritch]

Always start with incline pressing. If you don`t you`ll end up like everybody else who lack upper chest development. You will have to find out what kind of volume is best suited for you. But 3 exercises should be enought sets ranging from 2-4 each per exercise. Once a week is plenty.

[spikedcow]

I see over training here at best first and above all.
Hitting a particular muscle 3 times per week is not a very good idea. UNLESS you are living the life of a pro, train, sleep, eat...and are on a very good "supplementation" as well.


I would also like to know your height, weight, and time training please.



B2J

I'm 6'1'' and only 170 pounds. I train everyday and weight train atleast 4-6 times a week

[_Ragnar_]

I was training chest 2x a week and it has exploded since dropping the second day.

[BenT]

I had the same problem when I started lifting... chest lagging behind. I think its mostly genetic, but one thing I found helped is learning the proper form for bench press - you are probably putting your triceps into it too much - widen the grip a little and make sure your elbows are 90 degrees from your torso - the bar should be coming down closer to your collar bone than to your nipples. Ask a PT to demonstrate.

[_Ragnar_]

I had the same problem when I started lifting... chest lagging behind. I think its mostly genetic, but one thing I found helped is learning the proper form for bench press - you are probably putting your triceps into it too much - widen the grip a little and make sure your elbows are 90 degrees from your torso - the bar should be coming down closer to your collar bone than to your nipples. Ask a PT to demonstrate.

90 degrees from your torso puts a hell of a lot of stress on your shoulders. I have the torn rotator cuff to prove it.

and according to "anatomy of strength training" (i think it was called don't have it any more) muscle fiber activation is greater with a 75 deg angle

[GYMBRAT]

over training fosho ;)

[Shortdave]

I had the same problem when I started lifting... chest lagging behind. I think its mostly genetic, but one thing I found helped is learning the proper form for bench press - you are probably putting your triceps into it too much - widen the grip a little and make sure your elbows are 90 degrees from your torso - the bar should be coming down closer to your collar bone than to your nipples. Ask a PT to demonstrate.

That is just flat out horrible bench technique. Find whatever PT told you to bench that way and stab him with an olympic bar. Your shoulders will thank you.

[tums1000]

my chest was lacking and this is what i did to bring it up

db incline press
db flat press
incline on smith (low weight and very slow neg ) so about 4 seconds down then hold about a inch off your chest for 2 seonds then press up very slow and of course never lock out you elbows ..and try for around 10 reps
then sometimes ill do flat bench the same as above ..
then do cross overs or db flys that made my chest come up ALOT ...

[Drummer]

Wide leaning weighted dips.

[Direwolf]

You can try staggered sets. You can do flys or dumbell presses. Start on a 60 degree incline bench and perform 8-10 reps on a 4110 tempo. Lower bench to 45 degrees and repeat. Again lower bench to 30 degrees and do the final 8-10 reps. Rest 120 seconds and repeat two (or if you are brave) three more times. It will hurt. It will shock your muscles into new growth. If your chest is fast Reich go for db presses. If slow twich. Flys woulb be a better option. 4110 tempo means 4 sec to lower weight 1 sec pause at bottom 1 sec on concentric part of the lift, 0 pause on top. This will give you a total of 60 sec time under tension. It is great for hypertrophing muscle fiber

[jsv22]

That is just flat out horrible bench technique. Find whatever PT told you to bench that way and stab him with an olympic bar. Your shoulders will thank you.

agreed!! terrible advice lol

[Varlover]

When I work chest, I always start with incline followed by flat bench and then dips with some fly's at the end. Ill alternate barbell/dumbell and do decline instead of dips sometimes.

[YYZgeddylee]

I agree with B2J4E.
Overtraining OBV !
3x bench + 2x PU.

Try training chest ONCE
every 5 days. Fewer sessions,
fewer reps, heavier weight.