12 replies to this topic

[merk2277]

As of lately I've been hitting the gym hard trying to get my chest to nice and decent size. the only problem i have is that my shoulders seem to be growing more than my chest. I've tried everything....bench press dumbbells, bench press bar,changing the angle of my bench, of my grip, but to no avail. I know that genetically i was born with very strong and wide shoulder so i would think that would play a part in it.Any of you guys have any advice on how to get my chest out and not have my chest day go into a shoulder workout.

[Streetdawg]

sounds a bit like a genetic disposition for shoulders to be a strong point

you could try to isolate your chest further with dbell flyes, cable flyes and perhaps some decline bench work even with dbells. mixing things up is a good idea & sounds like you have been doing that.

what type of rep scheme have you been doing and how much time between sets? how long have you been training?

SD

[MissKBuff]

I agree with the isolation...and cables can be good for that. But however, pretty much anything you do with your chest, you're using your shoulders too....

[merk2277]

Well i've been doing 4 set of dumbbell incline to get my uppers,4 sets of flat with barbells,Then go into smith machine decline for another 4 sets and then finish up with some dumbbell flys. Thats just on mondays, then again on fridays I work just the bar(flat,incline,decline and cable flys) and lot of stripsets.Go heavy and try to get as many reps as I can then drop the weight and try to get more reps.

[MissKBuff]

Flys sound perfect for isolating your chest...seems to me to be the least involvment with the shoulder there....

[\SHINE/]

Incline cable flys, regular cable flys and heavy assed dumbell benches, well heavy for me any. but is what helped to bring the Ol pex up to par. Had the same problem for a-while.

peace.

[Super G]

we do have a workout section on VIP...FYI

[PERSIANBOLIC]

I would look and make sure your executing chest exercises correctly. Make sure when you lower the bar you dont go above the nipples, cause that would bring shoulder into it.

If your more advance you can try pre-exhausting shoulders on chest day with side and front laterals, then go into your chest workout, just dont overdo it. Im also moving this in the workout section.

[MissKBuff]

Alright, how about just trying your best to isolate the chest, at the same time your shoulders will obviously be growing, cause you can't work your chest without using your shoulders somehow, but why not just let your shoulders get as huge as they want, and then your chest will naturally follow suit, it will take a while, but it will work!!!!

[merk2277]

Thanks fellas,guest i'll have to be that freaky looking shoulder guy until my chest catches up.Ah thats no so bad!

[MissKBuff]

Thanks fellas,guest i'll have to be that freaky looking shoulder guy until my chest catches up.Ah thats no so bad!

LOL...hey now, huge shoulders aren't that bad...and eventually, your chest will catch up....it's your only option I'm afraid

[bulldogg]

try doing this with the dumb bells keep your elbows in closer to your body like the power lifters do you might want to start useing the barbell till you get your form down..
I have the same problem but with triceps and this made a tremendous difference in the weights I could use
bulldogg

[mad_dawg]

Merk, is it possible you are trying so hard you are over training? Sometimes the old basic bread and butter for a while helps. Flat and incline bench. Especially after you have have been hitting it real hard, as it sounds like you have. make sure you are getting adequate rest for recovery and growth. I know that is one of my problems. I get in and train, train, and train and end up over trained.

If that's you in your avatar you look great...lol...lol. Just kidding. Try looking up some of Mentzer's workouts. Hit it hard with high intensity and then rest to grow.

I wish I had the huge shoulder problem. I am probably the opposite of you. I have a shoulder deficiency...lol. They are fairly strong, but are way weak on appearance. But fortunately I am not into the bodybuilding thing so much.

Also, if you want a thick upper body make sure you are doing plenty of heavy back work too.

Best of luck to you.

Peace,
Mad_dawg