Chest of a small schoolgirl, arms of her much bigger brother

Home / Forums / Weight Training & Conditioning / Chest of a small schoolgirl, arms of her much bigger brother

  • This topic is empty.
Viewing 15 posts - 1 through 15 (of 23 total)
  • Author
    Posts
  • November 12, 2008 at 4:21 pm #1086

    Got a question for some of the old heads out there.

    I’m a 25 yr old hard gainer who’s fairly strong, considering my slim/medium build. I train very hard and eat all the rights foods, supplements etc and keep pretty fit.

    Now, I have fair size shoulders, quite big arms/legs and wings, BUT no matter what I do or try, my chest still resembles that of a little girl’s.

    I mix up my exercises ie dumbell press, incline press, flies, dips etc at about 6-9 reps, and do about 4 exercises a session. I walk out of the gym completely fingered every session and only train the group once a week (most of the time sore for 48hrs after). I’m currently doing sets of 30kg for dumbell press but can’t do anymore than 65kg on a flat bench. (my back/shoulders/arms are stronger than all of my mates who lift 80-90kgs on bench)

    So yeah, is there much to be done about my lack of gains in the chest area (ie different exercises, reps, technique), or am I doomed to live the life of small chested schoolgirl?

    Cheers

    November 13, 2008 at 1:53 am #7262

    double up on chest.

    pre exhaust?

    use negatives?

    train it harder?

    throw a few pics up itll help

    November 13, 2008 at 2:20 am #7263

    You need to get back to trying to isolate the chest.

    Focus on contracting your chest muscles as you move the weight – dont just push the weight up otherwise your shoulders/arms will do most of the work.

    You say your shoulders and arms are “big” so im inclined to think they overpower your chest and take over in your movements.

    Solution? Lower the weight and use the chest muscles properly. Also, the angle at which you bench/fly will have a HUGE impact on whether or not you’re stimulating the chest properly.

    November 13, 2008 at 4:00 am #7264

    To be blunt… 65kg bench is not strong…. and big arms, compared to what?

    So perhaps you should just cut back and train the basics until you’re actually strong. Eat right and the size gains will happen on their own. Fuck the flyes, stop doing four chest exercises in one day, and just focus on lifting heavy weight with good form.

    That said, if you really think you have an imbalance, then why not do a specialisation routine for your chest – there’s like 50 chest routines on t-nation.

    November 13, 2008 at 8:02 am #7265

    80 – 90kg bench isnt even strong.
    unless done 30times.

    November 13, 2008 at 9:18 am #7266

    Ok. I have a few questions

    You get sore after the workouts, what gets sore? DOMS may not be an indicator of growth but it is an indicator of activation. If your delts or triceps etc are sore then you have some of your answer right there.

    I agree with bodytek. Use a bench weight that is not difficult and practice squeezing the pecs to move the bar. Take the bar to the bottom of the bench movement and just squeeze your chest without trying to lift anything. It should feel like you are trying to pull your elbows across your body and when they do that the bar rises.

    Concentrate on bench movements, whichever feel comfortable. I’d work on strength for a while so sets of 6 or so. Be careful to maintain form as you tire or something will compensate for you like it seems to be doing now.

    November 13, 2008 at 10:14 am #7267

    i had the same problem. while doing flat bench shoulders would take over and chest would never really get worked well.

    what i found helped, was slightly arching my lower back, keeping shoulders right back, and making a mental note to keep those traps SWITCHED OFF during bench press.

    you’ll be pressing light weights for a while, but isolating it this way put my flat bench up from about 65kg to 110kg in 4months.

    November 13, 2008 at 10:39 am #7268

    I might contribute something, since I struggled with benching for some time.

    Vary your grip width, this helped me tremendously. I went from 1 or 2 inchs from shoulder width, out another 5 or more inchs. So nice and wide, it took out the triceps alot. You might have to lower the weight since ur pecs will be doing more work now. It may feel that u might be weaker, but dont worry, your wanting to hit ur pecs, not ur triceps.

    I arch my back alot and literally stick my chest up in the air as far as physically possible, without leaving the bench of course.

    bench away.

    November 13, 2008 at 11:48 am #7269

    Cheers for that boys.

    From what you all say I’m pretty sure that my shoulders and arms are doing too much work. It would also explain why my dumbell press is significantly higher that my girly-man bench weight. That said, my chest always canes like a mofo the day after training so it must be doing some work… I think I’ll go back to basics and get some advice on my technique.

    Thanks again for the help.

    November 13, 2008 at 11:50 am #7270

    I’ll go with UB here. I have always had a small chest although i push over 100kgs. My other parts take over which shits me, but you just have to suck it up and train accordingly.

    I have widened my grip and slowly but surely I am noticing some growth.

    November 13, 2008 at 11:22 pm #7271

    Hanging rings push ups & flys etc, with your feet on a stool/bench works well for more chest muscle. The pecs get to work as stabilisers more when doing this exercise, causing them grow quicker. DA

    November 14, 2008 at 2:39 am #7272

    dont rip on him for not having a heavy bench. we dont know how much he weighs???

    best way to pull the shoulders and arms out of doing chest is to pre exhaust it. and dont use the pre exhaust as an excuse to push less wieght…

    next workout do 5 sets fo cable flyes. 20 reps per set… squeeze the shit outa ur chest and then do the same workout u did as last week same weights!

    tell em what happens!

    November 14, 2008 at 2:40 am #7273

    @mrbrutalis wrote:

    i had the same problem. while doing flat bench shoulders would take over and chest would never really get worked well.

    what i found helped, was slightly arching my lower back, keeping shoulders right back, and making a mental note to keep those traps SWITCHED OFF during bench press.

    you’ll be pressing light weights for a while, but isolating it this way put my flat bench up from about 65kg to 110kg in 4months.

    arching ur back a lil is good too. set ur position and keep it for the set.

    November 14, 2008 at 5:52 am #7274

    @JIMMYSADEK wrote:

    dont rip on him for not having a heavy bench. we dont know how much he weighs???

    Who’s ripping??

    November 14, 2008 at 10:05 pm #7275

    Possibly me, but It wasn’t intentional, I just dont think a 90kg bench is anything, unless alot of reps are performed… *shrugs*

Viewing 15 posts - 1 through 15 (of 23 total)
  • You must be logged in to reply to this topic.