Weak Chest

[blackout]

hey i have been bodybuilding for nearly a year now on and off and i got really serious around june time and gained up to a stone in bulk but chest is really weak and lagging compared to the rest of body

anyone got any tips for me to do on chest to increase strength and muscle

[com34x]

weighted pushups?

[blackout]

they work?

[com34x]

I'm sure it will add strength but I don't know how much mass it would add. I'm actually just getting into the weight training. I do regular pushups and I feel like it makes the chest stronger. I'm not hardcore body building though.

Additionally, maybe you need to increase resistance or change up the routine used to work your chest. Perhaps you leveled off.

Also, I know there was a type of exercise where you would push up against a wall. It would make your muscles shake since obviously you wont be able to move the wall unless your Chuck Norris.

Have no idea if it helps or not.

[RK19]

wot weight u benching? how many sets and reps? wot chest exercises r u currently doing?

[HOUSTON TEXAN]

You can't bodybuild on and off. You have been weight lifting on and off.

[blackout]

bet am bigger than you , i was on and off cause of exams and been sold since june so what does that mean

exercises for chest atm is

incline bench press
dumbbell flys
and decline bench press

[HOUSTON TEXAN]

Ok so what are your lifts at those exercises?

[blackout]

not as much as it used to be , thats why i came onto here for advise not to be insulted

[HOUSTON TEXAN]

Well if you don't give any information to work with it's hard to give advice. Maybe you have been over-training but until we see your program it's hard to give you advice.

[blackout]

Write Week 1 to 3
Monday - Chest + Triceps
 Bench Press 3X8 Reps
 Incline Chest Press 3X8 Reps
 Straight-Arm Dumbbell Pullover 3X8 Reps
 Weighted Tricep Dips 3X12 Reps
 Tricep Press 3X12 Reps
 Tricep Extension 3X12 Reps
Tuesdays – Biceps + Legs
 Close-Grip EZ Bar Curl 3 X10,8,6 Reps
 Alternate Hammer Curl 3 X10,8,6 Reps
 Concentration Curls 3 X10,8,6 Reps
 Leg Press 3X10 Reps
 Leg Extension 3 X10 Reps
 Calf Raises 3 X10 Reps
Thursdays – Shoulders & Abs
 Front Plate Raise 3x10,8,6 Reps
 Military Press 3x10,8,6 Reps
 Arnold Press 3x10,8,6 Reps
 Plate Shrugs 3x10 Reps
 Weighted Leg Lifts 3X10 Reps Weight Increasing
 Barbell Side Bend 3X12 Reps
 Sit Ups 3X20 Reps
Friday – Back & Cardio
 Bent Over Row 3 X 10,8,6 Reps
 Close Grip Pull Down 3 X 10,8,6 Reps
 Dead Lift 3 X 10,8,6 Reps
 1000M Row
 1 Mile Run
 Cross Trainer



Week 3 to 6
Monday - Chest + Triceps
 Dumbbell Bench Press 3X8 Reps
 Dumbbell Flies 3X8 Reps
 Pec Deck 3X8 Reps
 Overhead Pullover 3X12 Reps
 Tricep Press 3X12 Reps
 Tricep Extension 3X12 Reps
Tuesdays – Biceps + Legs
 Seated Hammer Curls 3 X10,8,6 Reps
 Preacher Curls 3 X10,8,6 Reps
 Barbell Curls 3 X10,8,6 Reps
 Squats 3X10 Reps
 Leg Extension 3 X10 Reps
 Calf Raises 3 X10 Reps
Thursdays – Shoulders & Abs
 Barbell Raises 3x10,8,6 Reps
 Shoulder Press 3x10,8,6 Reps
 Lat Side Raises 3x10,8,6 Reps
 Plate Shrugs 3x10 Reps
 Weighted Leg Lifts 3X10 Reps Weight Increasing
 Barbell Side Bend 3X12 Reps
 Abs Crutch Machine 3X20 Reps
Friday – Back & Cardio
 Seated Row 3 X 10,8,6 Reps
 Pull Down 3 X 10,8,6 Reps
 Dead Lift 3 X 10,8,6 Reps
 1000M Row
 1 Mile Run
 Cross Trainer


each week i swap over so i get the most out of it

[HOUSTON TEXAN]

You are really over-training. Way too many sets for the wrong exercises. It's also hard to gain strength, which also adds size when you are doing higher reps.

[blackout]

how can i make it better then

[HOUSTON TEXAN]

What are your goals?

[blackout]

go from 13 stone to about 14 and a half by january haha