i could use some chest help

**theatrain** · July 19th, 2009, 09:25 PM

Hey guys,

I haven't been on here too much lately... I hope everyones doing good.
I've been working a lot.. got promoted, a raise and recently bought a new (used) car. So I've been really busy with my personal life, not much time to be on the forums sorry.

Anyway, I've stayed in the gym regularly. Everythings been going great. I've been doing a lot of heavy lifting, compound lifts, etc.. I've been giving it 110%

My chest growth has started to come along... but here's the problem, on the sides of my chest near my arm pit, its very flat and ugly. The top of my chest and middle pops out, but the sides look really ugly and unfit...

Its hard to explain, maybe ill post a pic... but if any of you know what I'm talking about can you plz offer some advice...

My chest rotutine is different every week. I alternate dumbbells and barbells, I do 4 sets of 6-8 reps, I rest about a minute or so in between sets.

I also either do cable crossovers or dumbbell flys from different angles after I do my presses

**tidalwave** · July 19th, 2009, 09:47 PM

A pic would definitely help. From my imagination, it could be some tight connective tissue in that region keeping the muscle flat. Do you perform any chest stretches? Do you get a good full ROM stretch as part of your flyes?

**theatrain** · July 19th, 2009, 09:52 PM

ill take a pic 2night and post it.

I guess I could stretch my chest a bit more.

**bouncer** · July 22nd, 2009, 12:35 AM

Atrain, good to see you back on here. I've been fading in and out as well. Life does get busy. The first thing that pops into my mind is dips. The standard ones, and well as the feet elevated kind. It's been a while since I looked at any of your routines, and you might already be doing them, but that's my 2 cents.

**theatrain** · July 22nd, 2009, 01:34 AM

Thanks bouncer.

Life just keeps getting busier.

Right now I'm diong 2 days on, 1 day off routine.. I hit 1 big muscle a day and sometimes calves n abs as well. This has worked well for me in the past 2 put on some size.

By december ill be working 15-20 extra hours at work as well as going to college full time and still trying to be a normal 20 year old. I wonder how this will effect my training :/

**wil** · July 22nd, 2009, 05:46 AM

Try a wider grip on bench presses. Or use dumbbells and make sure to get a big range of motion by going very low at the bottom.

**bouncer** · July 22nd, 2009, 11:59 AM

Quote:

Originally Posted by theatrain

Thanks bouncer.

Life just keeps getting busier.

Right now I'm diong 2 days on, 1 day off routine.. I hit 1 big muscle a day and sometimes calves n abs as well. This has worked well for me in the past 2 put on some size.

By december ill be working 15-20 extra hours at work as well as going to college full time and still trying to be a normal 20 year old. I wonder how this will effect my training :/

It's going to effect your training. Even a 20 year old has limits!

School and work are important, so you might need to trim off a little "normal 20 year old" time for training. With that schedule, the workouts are going to be important for sanity!

**theatrain** · July 23rd, 2009, 12:38 AM

Wil, good idea.

Do you think that's gonna make me have to go a little lighter on the poundage?

about the dumbells...

Wil, I've tried using dumbbells only.. I did this for 6 weeks.. when I started off I was using the 70s regularly.. by the 6th week I could lift the 100s a few clean reps..

It also added a good solid amount of weight to my barbell bench.

Todays chest workout was great... I'm starting to take decline bench a little more seriously, even tho I'm forced to use the smith machine for decline.

Also, I added 3 sets of bodyweight dips.. and followed my routine with an amazing chest stretch... I took 15lb dbs and held them at the dumbbell fly level arms out.. felt like my chest was gonna rip open..

in a good way

**orientalkid** · July 26th, 2009, 10:24 AM

Quote:

I haven't been on here too much lately... I hope everyones doing good.
I've been working a lot.. got promoted, a raise and recently bought a new (used) car. So I've been really busy with my personal life, not much time to be on the forums sorry.

Anyway, I've stayed in the gym regularly. Everythings been going great. I've been doing a lot of heavy lifting, compound lifts, etc.. I've been giving it 110%

Hey, thats gd news!

Quote:

Its hard to explain, maybe ill post a pic... but if any of you know what I'm talking about can you plz offer some advice...

My chest rotutine is different every week. I alternate dumbbells and barbells, I do 4 sets of 6-8 reps, I rest about a minute or so in between sets.

I also either do cable crossovers or dumbbell flys from different angles after I do my presse

MAybe u can try incorporating some weighted dips into ur chest routine. Try doing them with elbow flare out and chin tuck in or if ur gym have those wide dipping bar, try doing wide grip dips. I could really feel the soreness at the side of my chest the next day.

**orientalkid** · July 26th, 2009, 10:27 AM

sry, didnt see the previous post.

Dips are much superior compared to barbell bench press IMO as it allows u to use more weights togather with ur bodyweight which overload ur pecs more than almost any other excerise.