Chest exercises with poor results.Help?!


Question: Chest exercises with poor results.Help.?
I've been going to the gym for more than 3 years and I've seen good results in every muscular unit of my body.Except chest. I weigh 78kg (175 pounds) and I can hardly lift my own weight on the bench, while others, thinner than me, can lift a lot more. What kind of exercise can I use to increase my strength in this muscle.?Health Question & Answer


Answers:
wow internal... thats just about the worst answer ever. Hitting the wrong energy, causing no hypertrophy and exhausting ur chest and surrounding muscle groups to the point that they aren't able to be trained effectively for growth.

To the question:

This is a very common problem. The most commonly used exercise for chest is ofcourse the bench press and the variations to it (dumbell, incline, decline). The problem is, if you are doing one wrong, you are likely doing all wrong.

My guess is, when you do these exercises, surrounding muscles take a greater load.

Do you have well developed deltoids.?

If so then these are likely taking alot of the load instead of ur pecs. In this case you need to retract ur scapulas more. When you lie on the bench try and force ur shoulder blades as close together as possible before lifting the weight... this will help hit the pecs more and shoulders less.

Do your triceps get sore before your pecs.?

If so then your triceps are stopping your pecs from being fully worked. for this you have to do 2 things.

1) IMPROVE YOUR TRICEPS
2) Do pre-exhaustive chest sets before bench press. Do some Bench Flyes before your presses. Flyes wont hit ur tris so by the time u start bench ur tris will be fresh and ur pecs will already be hurting.

Finally... do exercises that specifically hit the chest and not larger compound exercises like bench.

E.g. Flyes, cable exercises etc.Health Question & Answer

Stick with dumbells on an incline bench press. Best angle to work the chest and dumbells make you balance the weight throughout the exercise as well as providw the best range of motion. Follow with a upward cable fly to burnout.Health Question & Answer

Well, if bench pressing isn't working out, i suggest you do about 100 to 200 push ups a day. For better results, do more.Health Question & Answer



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