Hi to all brotha! May I ask you something about your chest workout? Propably on upper chest.  It's too hard for me to expand/enlarge my muscle on the upper chest. I'm doing Barbell incline and dumbbell incline workout  for this part, and I observe the slow progress on it. I already watch the SHF video for this to get the right set-up and I'm doing great. What do you think is the problem? Should I add more weights? Help pls!

 

Firstly make sure you are consuming the correct amounts and ratios of macronutrients to grow. I would then look at actual chest stimulation for these movements. Are you feeling it in your anterior delt more than the upper pec? Are you able to actually simulate your whole chest to create a pressing movement? Here are some tips and exercises I would add:

• Use the priority principle - do upper chest movements first
• Use a 1-1-3 tempo on all chest exercises
• Keep rest times between sets around 45 - 60 seconds
• Make sure you train chest twice a week with atleast 48 hours in between
• Don't neglect your lower pec
• Vary the incline of the bench - I like to work at various inclines from 20 to 60 degrees
• Utlise intensity tools such as drop sets, rest pause, gaint sets etc
• https://www.youtube.com/watch?v=M1N804yWA-8
• https://www.youtube.com/watch?v=1DK6qYRFurw - although I actually use 2 DBs not a plate. Do this movement on incline.

Let me know how this works for you.

How does you chest workout look like, and for how long are you doing the routine? a big chest doen'st build in a few weeks ;)

Also, you can train your butt of, but if you're not eating right you wont get as much gain.

I would add the following to all the posts above.  The key to a full chest is proper stimulation of all muscles fibers regardless of the chest exercise done - flat, incline, flyes, etc.  Here is the big mistake many people do when they do chest exercises: they concentrate on moving  the weight up and not the arms together.  Your chest brings your arms (humerus bone) together towards the center of your body.  If you focus on bringing your arms together when pressing versus moving the weight up, it makes a HUGE difference in your chest workout.  It is easier said then done but if you can create this mind-muscle connection your chest will be full from all angles. 

 

John

Hi to all brotha! May I ask you something about your chest workout? Propably on upper chest.  It's too hard for me to expand/enlarge my muscle on the upper chest. I'm doing Barbell incline and dumbbell incline workout  for this part, and I observe the slow progress on it. I already watch the SHF video for this to get the right set-up and I'm doing great. What do you think is the problem? Should I add more weights? Help pls!

 

You've been given sound advice from other hermanites already, but I would like to add a few things.

 

: Focus on the negative portion of the reps. 3-4 second negatives will limit the amound of weight you can lift, but its going to increase time under tension which supports muscle growth.

 

: Squeeze your chest as hard as you can at the top of each rep. Dont fully lock out your elbows, but really feel the contraction. You will get a great pump as well.

 

: Star with the incline barbell press to really destroy the upper chest and try to progressively over load each set. Get a spotter to push you.

 

: From there do the incline dumbbell fly to really stretch the outer chest and to contract the inner chest. You shouldnt need much weight to feel these after doing the incline barbell press.

 

: From there go to a flat dumbbell press. Get a deep stretch and power the weight up while contracting every muscle fiber in the chest.

 

: Then end out with a nice fly movement such as the high cable crossover to bring the lower pecs into play and finish off the pump.

 

: You should be doing 4 sets of 8-12 reps per exercise with as much weight as you can handle with proper form. Dont forget the negatives.

Hi to all brotha! May I ask you something about your chest workout? Propably on upper chest.  It's too hard for me to expand/enlarge my muscle on the upper chest. I'm doing Barbell incline and dumbbell incline workout  for this part, and I observe the slow progress on it. I already watch the SHF video for this to get the right set-up and I'm doing great. What do you think is the problem? Should I add more weights? Help pls!

 

Well, genetics will determine the overall shape, but you can aways improve what you got!

 

Have you tried starting your chest workouts with INCLINE pressing first to maximize the weight on the exercise? Also, are you doing FULL ROM with the bar touching your chest? Maybe even do soem pause reps were you do a static hold for a second at the bottom of the movement?

 

Sounds like you just need to add more volume to the chest workouts and starting with incline for 4-5 sets of 12-15 reps will defintiely help! #HTH

yes man, I'm now starting my chest workout with incline barbell press.. I already add weights to this workout ( from 120 to 130lbs ) for 4 set of 8 reps. And I have a HELL pump today man! Thanks