chest workout question

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cmad2777
i have been doing this chest workout once a week and it makes my pecs really sore, they are real cut but i cant seem to put any mass on them! what are good workouts to get large pecs?

right now:
dumbell bench:90 1x10 100 1x8, 110 2x6, 60 2x10, 30 2x15,
dumbell incline: 75 1x10, 85 1x8, 95 2x6, 50 2x10, 25 2x15,
decline bar: 200 3x10
dumbell flys: 3x10
pushups

i am 6'0 189 pounds 8% body fat. i am drinking 2 protein shakes a day, taking
some crap sumplements right now, and a muti-vitamin.

my arms seems to get bigger along with my legs and back, but its just the pecs!  

29 Mar 2006 17:05

CUTS
i have the same problem with my pecs too. when i started concentrating on my form it would work the belly of the muscle better. its not about being sore its about getting deep into the muscle. when i started to do it right i had to drop weight because my shoulders were doing alot of pushing. so maybe you should work on form.  

29 Mar 2006 17:19
cmad2777
is it better to stick with dumbells, or should i switch between dumbell and bar?
and what about negatives, what that big them bigger?  

29 Mar 2006 18:03
CUTS
i think db's are better for developing a chest but some people do both db and bench  

29 Mar 2006 18:06
Joe_Ice
do both, change ur exercises up and make sure you put more weight on the bar every time. and of course, eat a lot  

29 Mar 2006 18:35
cwshorns
...i also wouldn't worry about doing negatives!  

29 Mar 2006 18:36
Improvise
If you've been training with dumbells for a while it's good to switch it up and do some BB Bench for a little bit. I think you'll be able to put more weight on the bar as well so that will help in puttin on some mass.

Maybe even start training chest twice a week with less sets each day. From my count you're doing 22 sets with weights and then push ups, that's an ass load of sets for one day. Instead maybe do 10-12 sets of chest on Monday then again on Thursday.

Just tips but it comes down to what your body responds to and how much you're eating.  

30 Mar 2006 00:31
John H
i have the same problem, my pecs are definitly my weak point. im seeing some improvement though, but all i did was focus more on dumbells and not as much on bench. thats what seems to be working for me.  

30 Mar 2006 05:09
mjllewellyn
Dumbells are definately a good method to use, I usually mix it up a little bit. I like to use my smith machine for some really heavy lifts as I don't always have a spotter. I have found a big difference doing simple flat bench press, and really concentrating on your chest muscles. Sounds silly, but when you mind is concentrating on something, it DOES work better. I didn't believe it until I tried and and have been doing it ever since.  

30 Mar 2006 18:44
cwshorns
i agree, smith machine, i think, is great for developing your pecs. I switch it up with the smith machine and d-bells. You can't cheat with the smith, it's very controlled. it's definitely a good switch from time to time.  

30 Mar 2006 18:54
mjllewellyn
Ya cwshorns, I like to use it because its so controlled. My smith is running on linear bearings rather than bushings so its really smooth. I have just heard that sometimes these machines aren't so good because they restrict the movement TOO much. Fading off topic here a little... sorry.  

30 Mar 2006 19:48
cmad2777
i do workout my chest on monday and thursday, i work out with more weight less reps on the dumbells on thursdays. so i am guessing if i did some smith machine and bar bench on thursdays, i should be good? what about flys? do those seem to make them bigger or just more cut? thanks for all the advice guys!  

30 Mar 2006 20:42
mjllewellyn
Dumbell flys are good, but I wouldn't mix them into the routine you already have there, might over train the muscle too much. But definately mix it up and throw that exercise in every so often.  

31 Mar 2006 00:17
cwshorns
[QUOTE=cmad2777]i do workout my chest on monday and thursday, i work out with more weight less reps on the dumbells on thursdays. so i am guessing if i did some smith machine and bar bench on thursdays, i should be good? what about flys? do those seem to make them bigger or just more cut? thanks for all the advice guys![/QUOTE]


the smith machine is your bar bench(flat and inclined). make sure you bring the bar down high on your chest when doing incline.  

31 Mar 2006 00:45
absolut0415
Any kind of flye is going to really carve out the pecs. Granted you need mass there first to be able to push them out. I use mostly DB's but will throw in random machines, and benchs to keep my body guessing.  

31 Mar 2006 16:16
Joe_Ice
smith machine = TRASH  

31 Mar 2006 19:53
mjllewellyn
I am guessing that you don't like smith machines.  

31 Mar 2006 21:03
CUTS
anything joe doesnt like sucks  

01 Apr 2006 04:32
cmad2777
thanks for the advice joe ice.......
not.  

03 Apr 2006 15:36
mjllewellyn
Smile Smile Smile Smile  

03 Apr 2006 16:41
po78
I also have the flat pec (not pecker) syndrome. You need to hit more incline, and forget the decline stuff. That is just for non-cut guys trying to get lower definition. Hit more inclines. I do all inclines, even with my flies. It makes the top larger, and as it grows, it just hangs down to the front. It makes the chest look thicker from the side. Just use the lowest incline though. We aren't doin' shoulders!:thumbs:  

17 Mar 2009 23:43

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