weak chest - FreeTrainers.com Forums

Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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weak chest

bardrock69 Posts: 59 Joined: 2003/04/30	2003/07/23, 07:21 PM My chest workout seems to be lagging behind my other workouts. I am hardly able to lift 175 for about 5 reps. I had been training chest 1 a week, but about 3 weeks ago I went to 2 times a week. Still I havent been able to ago any higher. Any suggestions on how I can improve.

froshman Posts: 441 Joined: 2003/07/12	2003/07/23, 07:31 PM You may want to try and eat more so you can build more muscle to adapt to the power increase you're looking for. Or, you could try doing weight you can pump 9 times tops, and pump that for some sets of 8. Or, you could do the pyramid building- where you start with low weight and high reps (like 10 X 100)then do three more sets slowly switching to the opposite (like 8 X 130, 6 X 160 and 4 X 180... or whatever).
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/07/24, 01:21 AM It looks pretty good to me <wink wink> and I've seen it up-close and personal! -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/07/24, 02:42 PM Well what exactly is you chest workout. I found that I was staying with the same weights week after week. Try this, always go for 10 reps, do 4-5 sets, here is the thing, use a weight that you really struggle to get 8 reps and need a spotter for the last 2. If you get 10 reps on the first set but only get 9, 8 , on the next 2 sets, drop the weight by 30 -40 lbs and do as many as you can. Each time you go in try to get to the 10 rep mark, but if you do not just do the last set lighter and go till you can not do anymore. Here is an example of what I did I added 55lbs to my bench in 4 months. 195x10, 205x10 225x8 165x12 135x6 try that scheme out and see what happens! -------------- Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
bardrock69 Posts: 59 Joined: 2003/04/30	2003/07/25, 10:48 AM I just started this workout 3 weeks ago, but on Tuesdays I do cable crosses 30# 40 reps 2 sets, then dumb bell press 50# 7,5,3 reps with 30 seconds rest. Then Incline press 60# also at 7,5,3 reps. The final set is cable crosses at 50# 7,5,3 reps. On Fridays I do dumb bell press 50 12 reps, 55 10 reps, 60 8 reps. Incline press 115 12 reps, 125 10 reps, and 135 8 reps. Seated press at 90 12 reps, 100 10 reps, and 110 8 reps.
bardrock69 Posts: 59 Joined: 2003/04/30	2003/07/25, 10:51 AM Thank you all for your input. I'll try your suggestions.
bardrock69 Posts: 59 Joined: 2003/04/30	2003/07/26, 02:48 AM I think that my shoulders are kind of weak also, but my triceps are strong. I have also tried to strenghten my shoulders to bring them up to speed, so that could be part of the problem also.