ESCYSCOTT

iTrader: (1)

my training is going really well and even though I can tell that I go to the gym and can see the difference when I look in the mirror, my chest doesn't seem to be developing as good as the rest of my body??

The exercises I do are....

1) Chest press machine - 3 sets 12, 10 & 8 reps with increasing weight
2) Smith machine flat bench - 3 sets 12, 10 & 8 reps
3) Smith machine incline bench - 3 sets 12. 10 & 8 reps
4) Incline dumbell fly's - 3 sets 12, 10 & 8 reps
5) Seated fly machine
6) Cable crossovers

Am I doing an OK workout & just being impatient or should I be doing something different??? Should I be trying more weight but then my form will suffer!!??

PS: Only use the smith machine as I train on my own so dont wanna drop the bar on my face etc, LOL

cheers

Andy_R

iTrader: (3)

Scott I was in the same boat a few months back.
I was advised I was over excercising(still find it difficult to get the more excercises the better concept out of my mind )

Less excercises more weight over a more intense period of time.

I now do Smith Flat, Smith Inclined, Cable crossovers dependant on how available the cable's are. If Cable's arent available then Seated Flys.

Three sets of eight reps. Once the last rep is achieved then up with the weight until fail or completion of the last set of 8, and up again.

Look forward to reading other peoples slant on the subject.

Red16

how do you do seated fly's?

i know how the flat/inclined fly's work but cant get my head around seated...

i'd also like my chest to improve, but im off training at the minute since my back went the other day while brushing my teeth no joke, its giving me loads of jip now

Andy_R

iTrader: (3)

pani_k

iTrader: (1)

andy, isnt that working your pecs more? I know the pec machine at my gym is resting your forearms on pads and solely using your pecs to pull your arms inwards. there also chest incline. but havent seen that before

ESCYSCOTT

iTrader: (1)

thats the machine I mentioned as number 5.

Manchester Mike

Maybe just swap things around mate, and maybe try less excercises.

I only do about 4 excercises for chest per workout and never do them in the same order, maybe also doing less reps, aim for the 6-8 reps per set of heavy weight (obviously do a proper warm up) i.e. cut out the 12's and 10's.

I also find that pulling sex faces and shouting... "COME ON U BASTARD" helps me a lot during my workout

Charlie Chalk

iTrader: (1)

This is why I go to the gym at 3am after my night shift


*Rads voice on*

"ARRRRRRRRRRRRRGGGGHHHH CUUUNTS-tiiissh "

*Rads voice off*

Manchester Mike

ESCYSCOTT

iTrader: (1)

pmsl @ sex faces and AAARRRRRGHHHHHH

Lemon S2

Maybe worth trying more free weights other than machines. The other thing that I've heard is try increasing weights with sets e.g

Bench press
1st set - 30kg
2nd set - 50 kg
3rd set- 60 kg

Dumbell flys
1st set - 10kg
2nd set - 15kg
3rd set - 20 kg

I try not to use machines if possible i.e smith machine, seated fly machine as free weights ensure that you use more control over the muscles. However I also struggle with chest as my shoulders always seem to take over. I've only been back at the gym for 3 weeks this year over all after going for the past 2 years but trying to be a bit more disciplined & controlled with what I do.

HTH

Manchester Mike

Would have thought that using machines would let you use more weight so better for putting on bulk? But as stated earlier prob best to do a mix and change it around on each visit to the gym.

Also why incease weight as much as 10kg - 20kg per set?? If you can do that then surely your first set was a waste of time??

For bulking/mass i've always been told to push as heavy weight as you can for between 6-8 reps but obviously making sure form is perfect and controlled

Hope this helps

Mr Shannon

Might be down to your diet?

Free weights are a better choice due to the increased range of movements.

Doing cable crossovers wont put on much mass either as they only really shape whats already there.

You look to be overtraining aswell imo, try sticking to 3x8 of the heaviest weight you can manage.

Markb_s1

I've been having similar problems to this since i moved to free weights rather than machines... especially on the incline press/flat bench.
arms are getting bigger, but my shoulders/chest seem to stay abotu the same.. maybe a little more defined though... i'm just doing 3x10 incline press on the smith machine, 3x10 flat bench press and usually either dips (which are a total biatch!) or seated flys on the machine.

Red16

ah of course... didnt even think of the pec deck style machine

Lemon S2

Sorry was tired yesterday meant to say with my post that you decrease reps as the weights go up so the first set is a warm up of say 12 reps, second set is a bit heavier doing say 8, 9 or 10 reps & the last set is doing heaviest weight at 6 or 8 reps or as many as can do.

Kieron

Cuts out the fly's and use basic pushing exercises. Fly's and cable crossovers are more for cutting up and definition IMHO. You need heavy bench press work in both flat and inclined. Not too high on the incline though as you will be targetting the shoulder more.

and Pani, Pecs (pectorals) are your chest!!