My chest is pathetic.

randomguy88

Hello there, I'm not generally one for bodybuilding but I really hate how small my chest is. I weigh 85 kg.stats are
-squat 127 kg for 5x5
-bench 80 kg for 5x5
-deadlift-170 kg for 3x5

Is my bench very low compared to my other lifts? Just looking in the mirror,my legs and arms are quite big and thick, but my torso just seems to have no muscle in it at all. When I look at myself from the side, my arms just look out of proportion with my body. programs Iv done so far are Stronglifts 5x5 and WSFSB. Im taking a break from sports for a few months now so I'm not too interested in performance or stats for a while. Can anyone recommend me some exercises to fix this problem. I don't even do any bicep or tricep work, only bench and weighted chins, yet all the muscle seems to grow on my arms,leaving my chest and back completely flat.
Diet is good by the way.I can gain weight pretty easily, it just doesnt go where I want it!

cardio,shoot me

you could try incline bench? I always find flat or incline dumbells really hit my chest or cable flies. I remember seeing that gottaluvlabs and hanley both like incline flies.

Brian?

What height are you?

VinnyTGM

Try dumbell chest press, chest fly's, cable fly's incline press, incline fly's, decline press, decline fly's.

Magic Eight Ball

Weighted dips FTW.

randomguy88

Actually I did swap benching for weighted dips for a few weeks, and it made the problem worse! My triceps got huge and my chest remained the same! I have started doing flyes, but I was always told they were more for defining you're chest after you've gotten very big in the first place. I'v also head that if you can't bench you're bodyweight for reps then you can forget about having a big chest, so that could be a part of the problem. Also, I do prefer doing dumbell presses, but my gym only goes up to 30kg dumbells. I also have stopped doing shoulder work, and incline benches, becuase I think my shoulders tend to take most of the strain, leaving my chest neglected. I'm 5'10 by the way.
I find that I have to force myself to bench with my hands out as far as the grips, think this is because Im very triceps dominant.

randomguy88

http://www.tmuscle.com/free_online_article/sports_body_training_performance/big_back_big_chest_real_fast
Anyone think this would work? Seems too good to be true. I'm dying for the bigger chest but dropping all my other pushing and pulling work frightens me.

d'Oracle

http://www.bodyrecomposition.com/training/benching-with-the-pecs.html

Might help.

Might not.

Brian?

If your back and chest look flat, you might simply need to put on more overall size. 5ft10 and 85Kg isn't that big, no offence intended here. It could simply be that its all in your head and once you add another 10kg in lean mass the chest you're after will be there.

J.S. Pill

I've posted this link here before, think you should have a look at it:

http://www.bodybuilding.com/fun/dimaggio11.htm

It could be the case that that your triceps & shoulders may be doing too much of the work in the chest exercises that you are doing. Your problem might be solved by paying a bit more attention to technique.

Transform

it you bench with elbows out all the time the limiting muscles will not let you go up in weight much - you need to get the elbows in a bit more, do sh1t loads of band pulls, face pulls, scap press ups etc to get the base i.e. foundation of your bench press sorted.

I did a video some time ago on shoulder stability/strengthing here if its any use.

Watch the shoulder position especailly - down and back NOT up like a shrug (which would be BAD).

https://www.youtube.com/watch?v=l90gwRyERPA

Jesus ****ing Christ, Transform you are in serious shape in that video.

Transform

cheers man and the funny thing is i think i have so much work to do yet but certainly the video is vital for all those that are wondering why their bench is at a standstill or just need some decent leg work in their program

captainscarlet

For anyone who is looking to put on muscle to attract the ladies, there was a great survey quoted in one of the weekend supplements.
Its been shown that women are more attracted to men who have a muscle mass similar to the male models used in Cosmo magazine than the models used in Mens Health.

Basically, while you're reading Mens Health thinking the girls would love if i looked that buff, women prefer men who aren't muscle bound hulks. A more lithe, toned physique is preferred.
Interesting stuff...

brianthebard

Lol MH uses 'hulks' now?

Seillejet

captainscarlet wrote: »

For anyone who is looking to put on muscle to attract the ladies, there was a great survey quoted in one of the weekend supplements.
Its been shown that women are more attracted to men who have a muscle mass similar to the male models used in Cosmo magazine than the models used in Mens Health.

Basically, while you're reading Mens Health thinking the girls would love if i looked that buff, women prefer men who aren't muscle bound hulks. A more lithe, toned physique is preferred.
Interesting stuff...

I think that is the gay men voting though

Transform

captainscarlet wrote: »

For anyone who is looking to put on muscle to attract the ladies, there was a great survey quoted in one of the weekend supplements.
Its been shown that women are more attracted to men who have a muscle mass similar to the male models used in Cosmo magazine than the models used in Mens Health.

Basically, while you're reading Mens Health thinking the girls would love if i looked that buff, women prefer men who aren't muscle bound hulks. A more lithe, toned physique is preferred.
Interesting stuff...

wow thanks for than man! What an insight.

Personally i couldn't give a toss what the 'medja' have to say i just train hard, get stronger and eat well and if more people focused on that for all muscle groups then i think they would make more progress.

Well i care about what my wife and daughter think other than that stop reading that muck!

Save the insecurity toss for readers who want to buy into trying to sell guys an ideal body shape because i am certainly not one of them.

Zero contribution to the op also

Transform

Re building a bigger chest - personally i would do what i have mentioned and give it a bit more focus twice or 3 times a week but do not push for progress on squats and deadlift just maintain them for 2-3 months.

As with almost all muscle groups its never about adding in more chest exercises its about finding a way to get stronger in the movement.

However, If i was to do it all again i would have focused more on standing overhead presses and far less on benching (of which i do not do very much any more)

brianthebard

I don't know if I'm going to get shot down for this, but assuming everything else is ok with your training, an isolation machine exercise for your chest might be useful. Considering what you said about dips it sounds like your triceps are stronger than your pecs and taking the majority of the burden when benching.

NFH

captainscarlet wrote: »

For anyone who is looking to put on muscle to attract the ladies, there was a great survey quoted in one of the weekend supplements.
Its been shown that women are more attracted to men who have a muscle mass similar to the male models used in Cosmo magazine than the models used in Mens Health.

Basically, while you're reading Mens Health thinking the girls would love if i looked that buff, women prefer men who aren't muscle bound hulks. A more lithe, toned physique is preferred.
Interesting stuff...

No offence man but this is just stupid and don't read those articles. The ideal male body is one thats got good muscular size with good definition and that is physically capable of doing the widest wariety of physical activities, like running, swimming, climbing, anything etc. If you are huge and ripped but you cant play a five a side game of soccer then your too big, its all about balance.

This is probably the gayest thing I'll ever say but Transform has what I would deem the perfect male body. He's big but not so big that women would be put off and hes the kinda size that could do any physical activity, I suppose thats what crossfit does, it gives you the perfect all round body.

As for the OP, your lifts dont seem out of proportion to me. For what I understand, when people hit walls or arent gaining the way they like, their diet aint right, prob not the case for you, but the other thing is there isnt enough variety in exercises and they are leaving out body parts like legs etc.

Work all areas of body, keep mixing up exercises and maybe try a linear progression program for lifts like in Starting Strength, ya know, use same weight for all sets, add weight each week and when you hit a wall, delaod and go again.

Reckon the working all areas and the variety in exercises is key though, would'nt go doin all that isolation stuff, could lead to overworking the area you want to build and negative results.

One final note and on behalf of all normal guys, I friggin hate you Transform

Transform

NFH wrote: »

No offence man but this is just stupid and don't read those articles. The ideal male body is one thats got good muscular size with good definition and that is physically capable of doing the widest wariety of physical activities, like running, swimming, climbing, anything etc. If you are huge and ripped but you cant play a five a side game of soccer then your too big, its all about balance.

This is probably the gayest thing I'll ever say but Transform has what I would deem the perfect male body. He's big but not so big that women would be put off and hes the kinda size that could do any physical activity, I suppose thats what crossfit does, it gives you the perfect all round body.

As for the OP, your lifts dont seem out of proportion to me. For what I understand, when people hit walls or arent gaining the way they like, their diet aint right, prob not the case for you, but the other thing is there isnt enough variety in exercises and they are leaving out body parts like legs etc.

Work all areas of body, keep mixing up exercises and maybe try a linear progression program for lifts like in Starting Strength, ya know, use same weight for all sets, add weight each week and when you hit a wall, delaod and go again.

Reckon the working all areas and the variety in exercises is key though, would'nt go doin all that isolation stuff, could lead to overworking the area you want to build and negative results.

One final note and on behalf of all normal guys, I friggin hate you Transform

cheers man - hate you back

Ultimately it comes down to getting stronger in all areas and that all areas can't improve at the same rate all the time.

All the best
ps i would not credit crossfit totally for the shape i am in as i have only been doing CF type workout for about 8-9months now - however i must post a before and after crossfit photo though as i do shots every now and again and its interesting to see the changes away from pretty boy muscles to carved out of stone/pound for pound strong.

Roper

Mate your technique probably sucks, so your arms are taking the load. Get your arch right, sort out your line and you'll see improvements.

Personally I'd sooner look like someone from the cover of Guns and Ammo than Men's Health.

Brian?

Roper wrote: »

Mate your technique probably sucks, so your arms are taking the load. Get your arch right, sort out your line and you'll see improvements.

Personally I'd sooner look like someone from the cover of Guns and Ammo than Men's Health.

You'd rather look like a girl in a camouflage bikini?