T Nation

Lacking Upper Chest


my friends are Telling me my upper chesT is lacking in size and proporTion compares To my biceps and sholders.

my rouTine is

incline flies 4 x %85 1rm
incline bench 4 x %85 1rm
flaT flies same
flaT bench same
crossover changing angles each wo, %85 1rm
dips 5 x 8 BW

i do This rouTine once a week followed by Triceps work, abs and some kickboxing cardio.

whaT am I doing wrong here?

Please review the other training logs and note how their logs contain a lot more detail. If you continue to post your training logs as such

~ It just looks like you have A LOT TO HIDE.
Stop hiding stuff ~ no one can help you when you go rogue and try to sneak pass the T-Nation Conference room and slip a little note that is cryptic at best under the door.

Is there a reason you have to capitalize your T’s?

85% of your 1rm doesn’t mean anything to me

How many how many reps what kind of weight are you tossing around?
You look very light ~ what kind of weight are we talking here ?

Are you telling me you only chest once a week and some tricep and ab work once a week?

thanks for showing interest man…as oppose to other ppl I dont hide my chest

here are my stats

chest day
warmup 10 mins on tredmill rto reach 130 heart beats
incline flies 25 x 12 , 35 x 10 , 45 x 8 , 55 x 6
incline bp 45 x 12 , 95 x 10 , 135 x 8,145 x 4
flat flies 25 x 12 , 35 x 10 , 45 x 8 , 55 x 6
flat bp 45 x 12 , 95 x 10 , 135 x 6 , 225 x4
dips 3 x bw x 10
weighted crunches 15 x 3
ab machine 15 x 3
kickboxing routine 15 minutes
back day
leg day
rest day

I stretch between each set.
what do you think?thanks

Venice June 2008
[photo]17516[/photo]

I’m sorry, but looking at your picture you’re not at the leven where you need to worry about upper chest.

Looks like you need to add muscle to the whole of your upper body first.

[quote]OooahhhCANTONA wrote:
I’m sorry, but looking at your picture you’re not at the leven where you need to worry about upper chest.

Looks like you need to add muscle to the whole of your upper body first.[/quote]

agreed but heres a tip, do a bench work out twice a week, do incline or flat first then the other, THEN DO FLIES!!!, u cant move nearly as heavy shit if u pre fatigued and if u want to add alot of size i think u could use just upping ur poundages by 50 pounds will do the trick, gl, numbers look decent u do legs? and others as well?

My eyes glazed over and all I saw were flies.

So this is what we have :

Incline benchpress
45 x 12 – doesn’t count
95 x 10 – doesn’t count
135 x 8 – prep work
145 x 4 – 1 actual working set ? Not sure… the drop in reps usually means its heavier? But you did 135 … at…

*If you can do 8 @ 135 ->>>> I don’t see why you can’t do 8 at 145.

Flat benchpress
45 x 12 – doesn’t count
95 x 10 – doesn’t count
135 x 6 – prep work –
225 x4 – 1 actual working set

Working sets 2 total total.

You basically are on the light/skinny side and need to add more muscle, re-evaluate the volume of working sets. I don’t see you trying hard as much as cop-ing out on yourself.

Your incline bench #'s are drastically low.

Based on the progression and #s it doesnt look like you try to stimulate your muscles, as much as get as quickly as possible to a certain poundage. Then halt… meaning that you don’t get much in the way of working sets. It is sort of like the term " failure to launch ". We load the system, the pilot or tech has been trained, target is acquired, blah blah. And the pilot you. Upon reaching a working set. Shuts the system down.

Now if we look at your formula for lifting…
We move incline to

225 x 10 <-- something to aim for

We move flat to
225 x 10 <-- something to aim for

Then we’ll start cooking.

Oh and your abdominals dominate your frame… Looks like in your training, your cardio to stay lean and your weighted ab routine have given you the misection you wanted but they overpower the rest of your frame. Back Chest Shoulders Arms etc.

So you get a [ C- ] for effort on your chest routine.

I’d be kinder if you were doing

Prep

135x 10
155x 8
175x 6
225x 4 for flat bench

Once you are warmed up ~ say you did your prep lifts for incline then went to flat ~ you don’t have to warm-up again. Go to your working sets already.

Avoid busy work for the sake of busy work. You do not have to do warmup/prep for every single lift ~ Those don’t count toward building new muscle.