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2003/10/18, 05:22 AM
Hi all,
My first post here! I read the forum daily and I can say its a great boost for motivation!
My question is regarding my chest workout. Iv been working out regulary for just over a year. I have made gains everywhere besides my chest. I train chest once a week and i do Incline Bench, Decline Bench, Pullovers, DB incline, DB decline and the machine where your lift yourself and I push myself till failure. However my shoulders and arms get big but my chest doesnt realy change at all. Am I doing something wrong!?
I do eat properly and drink protein shakes!
Thank you
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2003/10/18, 09:32 PM
Sounds like maybe you are overtraining your chest on chest day. Pick two or three exercises and do 3 sets each (after a warm-up set). Try that for five weeks and see if it helps.
Try a rep range where you can get 4-6 reps, but if you get to eight, go a little heavier next workout.
Arm positioning can allow triceps and shoulders to 'take over' on chest exercises. Use a wider grip on benching and watch your hand positions when doing dumbell exercises.
Don't do too high of an incline - it becomes a shoulder exercise when you go above a low incline.
Pullovers will widen your ribcage, and tend to recruit a lot of lat. You could possibly drop them or switch them to back day.
Why aren't you doing any flat exercises?
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Challenge + Consistency = Results
"You do or you do not. There is no try." - Yoda
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2003/10/19, 07:43 PM
Yeh I will try only doing three. But when I do that I am not sore after the workout. Only while i am pushing for those last couple of reps do I get sore and then the soreness goes away.
Anyway thanks for your advice i will try it and see how i go .
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