weak chest

Hi buds

I used to do my bench press on the smith as I train alone used to do quite heavy(for me) but nothing crazy. In the new gym now I went over to the olympic bench also on a new program. Last week I thought I had a kak day coz I didn't lift much. Today I did chest and irt didn't improve much. So I came to the conlusion that my chest is kak weak. Do I just carry on doning my normal routine and wait the srength gains out?

Yeah the smith machine made ur stabilizing muscles weak. U don't use them with the smith machine as the route of the weight movement is fixed. Just stick to the free barbell for a few weeks and it will improve. I also train alone but that doesn't stop me from going heavy. Main thing is to know when ur near failure. Mind you....I have got stuck with the weight on my chest a few times LOL!!

If you are used to working your chest on the Smith machine then your stabiliser muscles would be weak. Best thing would be to use to get them to catch up would be to use more dumbells where your stabiliser muscles are worked more. It's normal to struggle with heavier weights if you've been using the Smith machine. Don't worry about it boet. Just focus on lifting with the heaviest you can while keeping perfect form and the lagging stabiliser muscles will catch up quick.

yep.. Smith localized it and took away your stabilizers, now on free weights they are going wtf are you doing to me, just give them time to catch up. Best way, throw in some DB presses.

getting beaten to every reply hahaha

Also use dumbells as they will isolate the stabilisers more as you will have a wider range of motion than with a barbell.

CHAPEL wrote: getting beaten to every reply hahaha

Haha yup this is ridiculous!! We all saying the same thing at the same time.

yep hahaha

hahaha thanx guys, yeah ill just keep on going untill i get it to a better strength, its just kak frustrating to have your chest lagging as it keeps the rest of your body back im on light weight (according to me) but the form is 100s, better than it was in the past, must say that my form was kak in the past(didnt go all the way down to chest.....stupid!) but atleast im seeing growth in the last month so there is a upside this.

Heavy Triceps, Heavy back. Get those strong and your chest automatically goes up.

1. Do machines first. I can concentrate on the muscle alot more AND go really heavy with failure.
2. Off to lighter DB's(Presses, Fly's etc.) since your pecs are already fatigued. You shouldnt have any problems with stabilizers, they will last.
3. Cables.

Possibility of injury drops heavily this way round. Try to fail on heavy incline DB presses and think of everything that can go wrong. Rotator cuff is almost always first to go - then you are stuffed for a loooooong time.

Remember to place your chest workout in the correct slot. After a Tricep or shoulder day you wont last. I like to do them on the day after back. Back nicely pumped and can flex easily in the right spots as you would for heavy chest presses. I do shoulders after chest.

how much are you benching?

rvp01 wrote: how much are you benching?

*note: this is a grappie

Someone get the measuring tape... it has started :evil:

Ha ha I was just curious

rvp01 wrote: Ha ha I was just curious

Me too... lol :whistle:

There is not a measuring tape long enough when it comes down to two guys comparing their bench power

@ warren by the looks of your karma I take it you've made a few jokes without telling people their jokes lol

TrippleV wrote: @ warren by the looks of your karma I take it you've made a few jokes without telling people their jokes lol

Lol... if only that was true... I had like 2 negative karma after very few posts... put up a post saying what's up with that... people were on the wrong side of their 28 day cycle and started minussing me more... guess the oestrogen count in their blood was a bit high... :whistle: