Chest Development - Help

K

kimmy0169

Cathlete
Hello,

Thanks to Cathe I am finally starting to see results all over my body except in the chest area. What could I be doing wrong? I have to admit that I cannot do pushups because it aggravates my carpel tunnel syndrome in my right hand. Should I go heavier? Do more exercises on an incline or what? I am looking to get some definition as well as build it alittle. Any advice? It seems to be the only body part lagging behind.

Thanks.
 
Hi Kimmy, I don't do to much push up either because it hurts my wrist but I am finally starting to see results in my chest and what I've been doing is mostly ME and PUB. What kind of chest excerise are you doing? Sometimes in the PUB if you have a dvd player I use the up only premix and go heavier and pause for a minute in between sets. Well I would like to see what Cathe has to say too:)
 
Hello,

I can do all of the exercises except pushups. I do not have PUB because I get the feeling that I would get bored with that video. I am trying to go heavier to see if my chest responds to heavier training.

Thanks!!
 
Try doing the chest portion only, of Slow and Heavy. If you don't have that video, then try sets of only about 6 reps with the absolute heaviest weight you can handle with good form. Insert this weight portion into a day where you don't do much else- maybe a light, short cardio, or CTX back (weights only) with it.

Take long breaks and take 8 counts to do each rep. Go slower on the eccentric portion that the concentric (example: up for 1 count, down for 3, or slowed down its up for 2 counts and down for 6).

This kind of lifting builds mass. Begin by doing 12 or more reps with lighter weights, and pyramid up, to see how heavy your heaviest weight actually is. Doing this serves as a warm-up, and adds volume to your overall work, which also adds mass.

Try for 2 to 3 sets, flat bench press, then 3 sets inclined. The next time, do 2 sets on incline pec flies and 2 sets of decline push ups (remember, only 6 or even less, reps). Just give yourself a pleasant variety, and don't do more than 30 minutes on the one body part.

Then go back to your regular routine and after doing this 2 or 3 times you will probably see the results you are looking for.

Also, you will have fun doing it.

-Connie
 
Hi Kimmy, you have gotten very good advice here. If you have carpal tunnel syndrome that is aggravated by push ups, then skip the push ups and do presses and flyes. Cathe always says that if something hurts, don't do it. Or modify. I used to be so bad with push ups. It's the weight lifting that helped me with them. Good luck!:)

Pinky
 
Some great advice here.
I also avoid push-ups because of previous troubles with carpal tunnel AND shoulder tendinitis. I find that if I don't keep up with my heavy upper body work (especially incline presses), my chest gets a bit "boney" (like it is now :( )

A couple of weeks of Slow and heavy chest/back (emphasizing the incline presses) helps get things back to where I'd like them to be (even a hint of muscular "cleavage")
 
One exercise for chest that is often over-looked are dips where you lean forward as you perform them. Done correctly this move hits the chest pretty good. I use it in place of flat bench presses and do them with incline bench presses.
Trevor :)
 
Thanks for the great advice.

I currently use the same bench that Cathe uses in Power Hour as my exercise bench. Does removing 1 of the risers to work on an incline enough to hit the chest at a different angle?
 
I vary between using one side 1 riser higher (removing one riser from one side) and using one side 2 risers higher (putting the removed riser on the high side). I'd go up to 3 risers, but don't think the platform would be as stable then. I often will do "1-incline" presses in place of flat bench work.

On my Christmas wish list is a convertible (incline, decline, flat) bench.

I disagree a bit with Trevor (hey, Trevor!) about dips for the chest. While they do work the chest extremely well, it's mostly the mid and lower chest. It may be that men and women have slightly different goals here. I like to work mid/upper chest to help fill in the "cleavage." ;-)
 
>One exercise for chest that is often over-looked are dips
>where you lean forward as you perform them.

I cant picture what that is. Can that be explained differently? Sounds really interesting.
I have found incline press to be best for chest development, but color me confused.... can't CTS be corrected through surgery?

Susan C.M.
 
Hi Kathryn!!
You're right about the dips. It does work the mid and lower chest. I just think it's an often overlooked exercise for the chest. I work my "cleavage" with the incline bench presses! lol! :)
Trevor
 
Hi Susan!
That dip exercise is basically the same one you see people doing for tris except you lean forward while doing them. You grasp a handle with each hand and kind of let your body hang. Then bend the arms and let your body come down, then push back up. It's worked for me as a little changeup to the regular chest exercises.
Trevor
:)
 
can't CTS be corrected through
>surgery?
>
>Susan C.M.

Surgery is very invasive, and may not correct the problem completely. I never had surgery, and don't have CTS symptoms unless I do a lot of bend wrist work (which I why I avoid push-ups and triceps dips). I did for a time have therapy with a chiropractor (they use a machine that pulls on the hand, to supposedly open up the area that is constricted), but after I stopped going, my CTS symptoms gradually went away.
 
Have you tried pushups using dumb bells as push up handles? Cathe suggests this in one of her workouts. This helps me alot. Cathe suggests doing this with hex shaped dumb bells, not round, for stability.
 
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