Need some help regarding chest muscles

Langstaff · Post by **Langstaff** » Tue Feb 05, 2008 9:22 am

Hey there, I'm 19, and I have been going to the gym for three months now. core focus is the upper body. I go to the gym for 45 minutes or so, 2-3 times per week. I am seeing a lot of toning and definition, but not so much muscle growth, especially in the chest.

I'm not sure if this is relevant to the problem below, but I am the type that cannot gain weight easily, being a skinny person.

I typically hold a dumbbell in each hand, sit up at an angle, and push vertically up. After three sets, I lower the angle of the seat until I reach a decline, to work out the lower chest.

Another way I work out the chest muscles is to do bench presses, which has shown some effect.

The problem is that I don't feel chest muscles getting worked at when I do those exercises, but mainly arms only. To put it simply, I don't know how to use those chest muscles to push and work them out.

Could someone help me out?

Rabger · Post by **Rabger** » Tue Feb 05, 2008 6:30 pm

You didn't mention your sets, reps, or weights. As a hard-gainer, you should be lifting heavy with low reps, to failure. And eating a LOT, with LOTS of protein and water. As for feeling that most of the work is in your arms and not your chest, I've felt the same way sometimes. I've found that if you focus on your chest and stress those muscles as you move, you'll begin to feel it more.

kbm292 · Post by **kbm292** » Tue Feb 12, 2008 11:18 am

Flex your chest muscles as you push the weights up and hold it for a second at the top. Relax your muscles as you bring the weight down.

MrCheese · Post by **MrCheese** » Wed Feb 13, 2008 1:03 am

Maybe switching between benching and doing dumbells? Assuming you have cables where you work out I feel they are awesome for the chest, switching between wide cable pec exercises and closer in chest exercises.

swanso5 · Post by **swanso5** » Wed Feb 13, 2008 3:39 am

as long as i increase wt each session i don't really care where i feel it

Langstaff · Post by **Langstaff** » Thu Feb 14, 2008 9:50 am

I've been doing standing-up chest fly's (not sure if that's what it's called) at the gym using cables, and it's working for me. It feels toned, but not necessarily that much bigger. But I think I know how to properly work out those muscles now, which is to squeeze them together and hold for a sec or so as kbm292 said.

kbm292 · Post by **kbm292** » Mon Feb 25, 2008 9:05 am

Langstaff wrote:I've been doing standing-up chest fly's (not sure if that's what it's called) at the gym using cables, and it's working for me. It feels toned, but not necessarily that much bigger. But I think I know how to properly work out those muscles now, which is to squeeze them together and hold for a sec or so as kbm292 said.

Can you flex your chest muscles while you're just standing there? If you can , focus that into your lifting. All you need is to flex them at the top of the movement.

Langstaff · Post by **Langstaff** » Mon Feb 25, 2008 1:11 pm

kbm292 wrote:Can you flex your chest muscles while you're just standing there? If you can , focus that into your lifting. All you need is to flex them at the top of the movement.

I've been doing that, and I think it's working. I think next step is to do heavier weights with less reps and more sets to build some muscle.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Mon Feb 25, 2008 2:51 pm

*Cough Cough*

Read both of these articles.

http://www.t-nation.com/tmagnum/readTopic.do?id=1766118

kbm292 · Post by **kbm292** » Mon Feb 25, 2008 3:39 pm

Langstaff wrote:I've been doing that, and I think it's working. I think next step is to do heavier weights with less reps and more sets to build some muscle.

Well that's good that it's working. Yes heavier weights and lower reps are usually a good thing.

Langstaff · Post by **Langstaff** » Wed Feb 27, 2008 9:23 am

kbm292 wrote:
Langstaff wrote:I've been doing that, and I think it's working. I think next step is to do heavier weights with less reps and more sets to build some muscle.
Well that's good that it's working. Yes heavier weights and lower reps are usually a good thing.

Hmm but now in other thread: http://shapefit.com/forum/viewtopic.php?t=4449: I was advised to focus on frequency to help the muscle retain its size.. that means I'll have to go with lighter weights and more reps..

swanso5 · Post by **swanso5** » Wed Feb 27, 2008 6:21 pm

you still need to train heavy, just rotate reps a little:

day 1 - 4 x 6
day 2 - 2 x 20
day 3 - 3 x 8
etc