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Old 13-06-2012, 08:51 PM   #1
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Chest exercise help needed.

My routine is like that:

Flat benchpress

1 set of 12 reps 60kgs

1 set of 12 reps 70kgs

1 set of 8 reps 80kgs

1 set of 4 reps 80kgs

1 set of 10 reps 70kgs

1 set of 8 reps 60kgs

Then do as many sets of at least 6 reps of 60kgs till fatique.

Then I'll proceed to use those chest (sitting while pushing) machines for 3 sets of 12 reps.

Finally I'll finish up with as many sets of dips of at least 8 reps as possible.

Here's the part. My chest will always burn out before my triceps. However I can see good growth in my triceps but not chest. There're LOTS of veins visible on my chest stretch till my shoulders but the chest just don't get bigger.

Can gym experts tell me if there's something wrong with my chest routine? Thanks in advance.
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Old 13-06-2012, 09:09 PM   #2
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wah your weights damn heavy....
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Old 13-06-2012, 09:14 PM   #3
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try 10x10reps with 60kg? or 10x3 maximum weight presses? Or you could do 4021 tempo ones. 4 down hold 2 and up 1. Never really had big chest but this helps increase weights
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Old 13-06-2012, 09:15 PM   #4
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O and dont do useless reps by not touching the chest. the lower portion is where you use most of your chest strength if i'm not wrong.
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Old 13-06-2012, 10:56 PM   #5
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Progressive overload with MMC while ensuring your nutrition is in place. Vary your workout if you have been doing this for months.
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Old 14-06-2012, 03:02 PM   #6
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your form on the bench? westside style?

hate to say this as i love heavies ,
but the most growth i ever experienced was when i increased the reps and really 'felt' the muscle. Isolations help to 'feel' too. basically bodybuilder style.
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Old 14-06-2012, 03:41 PM   #7
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wah your weights damn heavy....
TS didn't mention he uses SMITH MACHINE
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Old 14-06-2012, 04:13 PM   #8
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TS didn't mention he uses SMITH MACHINE
actually even with smith's machine is quite heavy...

are big/heavy is TS?
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Old 14-06-2012, 09:42 PM   #9
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actually even with smith's machine is quite heavy...

are big/heavy is TS?
Ummmmmmmmmmmmmmm no.
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Old 14-06-2012, 09:59 PM   #10
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TS didn't mention he uses SMITH MACHINE
how do you know this?
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Old 15-06-2012, 11:35 AM   #11
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how do you know this?
because there's another thread in edmw for gym goers and I've seen TS refuse to switch over from smith machine to the bench rack. reason being that he doesn't want to use lighter weights
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Old 15-06-2012, 12:33 PM   #12
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My routine is like that:

Flat benchpress

1 set of 12 reps 60kgs

1 set of 12 reps 70kgs

1 set of 8 reps 80kgs

1 set of 4 reps 80kgs

1 set of 10 reps 70kgs

1 set of 8 reps 60kgs

Then do as many sets of at least 6 reps of 60kgs till fatique.

Then I'll proceed to use those chest (sitting while pushing) machines for 3 sets of 12 reps.

Finally I'll finish up with as many sets of dips of at least 8 reps as possible.

Here's the part. My chest will always burn out before my triceps. However I can see good growth in my triceps but not chest. There're LOTS of veins visible on my chest stretch till my shoulders but the chest just don't get bigger.

Can gym experts tell me if there's something wrong with my chest routine? Thanks in advance.
i'm no expert but dont you think you are overworking on only one area?

what i think you can try
1) a different chest routine
2) a more balanced workout (maybe you have but you didnt list it)
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Old 15-06-2012, 12:59 PM   #13
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My routine is like that:

Flat benchpress

1 set of 12 reps 60kgs

1 set of 12 reps 70kgs

1 set of 8 reps 80kgs

1 set of 4 reps 80kgs

1 set of 10 reps 70kgs

1 set of 8 reps 60kgs

Then do as many sets of at least 6 reps of 60kgs till fatique.

Then I'll proceed to use those chest (sitting while pushing) machines for 3 sets of 12 reps.

Finally I'll finish up with as many sets of dips of at least 8 reps as possible.

Here's the part. My chest will always burn out before my triceps. However I can see good growth in my triceps but not chest. There're LOTS of veins visible on my chest stretch till my shoulders but the chest just don't get bigger.

Can gym experts tell me if there's something wrong with my chest routine? Thanks in advance.
If you're using the smith, please drop it completely - it screws up your shoulders big time!

My best & fastest gains for my chest & triceps when I was younger was via heavy weighted dips: 3 sets with 2 drop sets in each set - all to failure... HIT style. 1st 2 sets with bodyweight & light weights for warm up. After that then heavy weighted dips with drop sets to failure. 1.5 min rest between each set of set of 2 drop sets.

Simple effective & works. But HIT is very intense so u can only milk it for say 2 - 3 mths max...
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Old 15-06-2012, 01:56 PM   #14
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I use the smith becos I workout alone. If use bench rack, I can only go up to max 70kgs and I scare tio crush to death.
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Old 15-06-2012, 02:03 PM   #15
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I use the smith becos I workout alone. If use bench rack, I can only go up to max 70kgs and I scare tio crush to death.
So go up to a max of 70kg and work your way up. You don't have to be stuck at 70kg forever, doh.

Hordes of people are benching with a barbell and not dying, what do you make of that?

On the other hand, didn't that trainer at Cali fitness die/get seriously injured while benching in the smith machine or something?
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