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Old 07-Aug-07, 04:36 PM   #1
Vette00
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Building your chest up

I have been doing my bench press and lately it seems that my shoulders are getting bigger than my chest. I do not work out my shoulder at all, just shrugs. What's wrong?
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Old 07-Aug-07, 06:09 PM   #2
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A few things could be wrong.

First, let's take a look at your form. When you bench press, are your upper arms perpendicular to your body or are your elbows tucked closer to your body? The more your elbows are tucked the more stress is taken off of the shoulders and the more it hits your chest and tri's. I have noticed I could lift more when tucking my elbows as well. More weight moved = More growth.

Second, let's look at your exercise selection. Do you just do flat bench? I've noticed that dips work my chest a lot more than benching does. My chest has grown twice as fast while doing dips than it does with benching. I have also noticed that benching at a very slight incline or decline works my chest a lot more than flat benching as well.

The key is to mess around with different things to figure out what works best for you.
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Old 07-Aug-07, 06:28 PM   #3
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here's my workout

Mon.
BB bench
db Incline
Cable cross over

Thurs.
BB Incline
db bench
Smith Bench

I don't know where are my elbows are. If i were to guess then i would say out.
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Old 07-Aug-07, 06:37 PM   #4
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Try tucking them next time to see if that works better for you. Your elbows don't have to be rubbing against your body when you press but somewhere in between at your side and perpendicular to your body. Also, how long have you been lifting? How many sets and reps per set do you do?
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Old 07-Aug-07, 07:01 PM   #5
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5 years


I have power charts and weight training programs from Clemson and Notre Dame football team. I use them for the BB bench, incline, bent over row, squat, dead lift, cleans, close grip bench, curl, and shrugs. They are both an 8 week program. ND program is week 1-8 (3 sets) 10,8,6,4,4,3,2,1 reps. 8 different phases. Clemson 4 phases: phase 1 3 sets of 10, phase 2 3 sets of 5 plus 1set of 10, phase 3 3 sets of 3 plus 1 set of 10, 4 phase 2,1,1. I use these numbers for the exercises above for strength training. Then i go into an exercise 3 sets of 6-8, then lastly take an exercise 4 sets 10,8,6,5 to finish them off. If i get done w/ ND program then the 9 th week a start Clemson's.
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Old 07-Aug-07, 07:56 PM   #6
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Well that doesn't look like too much volume. If I were you, I would scrap the program completely. I could write routines for you all day. But, if it doesn't fit your needs and doesn't work for you, what's the point? If you have been training for 5 years you know what works for you and what doesn't work for you. Go back to what works for you.

Is it just your chest that isn't growing? You may be one of the unlucky few like myself that has to work your ass off to get some signs of development in your chest.

How's your diet? If your diet is horrible, that will also slow down your progress.
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Old 07-Aug-07, 08:22 PM   #7
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It did work 1 year ago, but went from a local gym to my house.
I have every thing in my house that a commercial gym has ( power cage, machines, db 5- 150, cables, leg press, etc.. i mean everything. The bar i have has a different feeling then the one i used at the gym. Also, I do my bench press in the power cage w/ adjustable bench. The bench pad that i rest up my back to is wider then the one that is connected to the bench press station at the local gym. Could that effect pressing movement?


Diet? Thats where i probably need some help. Its ok not great.


Don't get me wrong here. I am 25 years old 6 1' 230 lbs My squat 550, bench 345, dead lift 405


I didn't get these number by working out badly and dieting, but i know i could use some help in all aspects of weight training. Thanks for taking the time in helping me out Big Mike
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Old 07-Aug-07, 08:47 PM   #8
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send it again
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Old 07-Aug-07, 08:47 PM   #9
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I just sounds like you weren't blessed with a genetically impressive chest. It'll grow eventually. BTW, you have a new pm.
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Old 25-Sep-17, 05:05 PM   #14
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