Chest Weakness

THE COLONEL

Hi all! just after a bit of advice. Im 23 6ft 2, 16.5 stone about 20% body fat. I dont really look too bad but one thing that lacks is my chest. I just cant seem to but much muscle on there. everywhere else i can. Ive had a reconstruction on my shoulder and it does bother me when going heavy on bench so if anyone has got any ideas id love to hear from you.
cheers THE COLONEL

Xris

Hey colonel,

First off, I'm assuming you understand what was involved in your surgery and that you can identify the bones, muscles etc to watch most closely. Homework and talk to doctors job.

I believe bench press works well with bent-over rowing or seated row, as each works the upper body from the opposite direction. And they should kind of balance each other out. A massive bench and a puny row is asking for shoulder trouble even if you haven't had surgery.

If you can do dips without aggravating injury, then do them too, assisted if necessary. Dips seem to strengthen the entire upper body musculature from lats to arms. Some of the greats used to sometimes refer to the dip as the 'upper body squat.'

Finally, the press -- raising a weight overhead -- will give balance to your shoulder function and thereby help prevent rotator cuff injury, the little muscles in the shoulder. Just go easy to start.

So much for the compound exercises. These can help to bring your upper body on as a connected unit -- essential for healthy function.

Now for isolations. Consult a physiotherapist for the specific isolations that address weaknesses to given structures. No-one unfamiliar with your case can possibly give good and safe advice.

Richard

My chest is also weak, particularly with a bar. Yesterday i saw a lad half my size pressing double the weight i was using with the dumbells.

Maybe i also need to work on the shoulders and back to get the balance you referr to?

LeeB

id say start your chest workout with a few high rep (12-25) sets of an isolation exercise such as cable crossovers.. use strict form.. but a form that give your chest (and pretty much no other muscle groups) a good pump...

then move on to your regular session...

basically what seems to be happening is your chest is being overpowered by other muscle groups/bone structures whilst you are training it... so by doing an isolation exercise first and pushing blood into the muscl your making sure that your chest is stimulated fully before you begin your heavy pressing movements... leading to MORE stimulation whilst doing the heavy work.

you may not be able to train as heavy at first... but you should see and feel results within a few weeks!

THE COLONEL

Thanks for all your advice lads will take all the information on board and hopefully have a chest like bolo yeung at the end. lol.

Xris

Hey Richard,

Could be mate. Worth having a go. Although in context I was talking about healthy function, I also believe that muscles support each other in motion, and row supports press. Get hold of a muscle anatomy book and look up 'antagonist' and 'synergist.'

Has he been doing it for twice as long? Was he just doing a few reps for strength rather than higher volume for size? Was he using good form, or was he wriggling? Did he have a spotter doing half the lifting while shouting 'It's all yours!'? Oh, and does he do anything except presses and curls: is he a cirlboy?

I don't really need to know. I'm just saying you compare yourself to yourself as you can be. Nothing else matters.

More power to you colonel. Hope your shoulder sorts out.