Chest strength--very frustrated!

[Maximus]

My chest is my weakest body part & I just can't seem to increase my strength. For example, I used to bench about 80 lbs but after I lost a lot of weight 2 years ago I got much weaker, & am down to about 65-70 lbs. I was able to re-build the strength I had before my weight loss in all my other body parts, but I just can't seem to get back to where I was when it comes to my chest workout.

My current routine is:

Bench 3 sets 10
Incline press 3 sets 10
Cable cross 3 sets 10
Pec deck 3 sets 10

Anyone have any advice? Should I throw in or sub some pushups? Or maybe bench flies? Or maybe a decline press? I've never ever included declines in my routine b/c I was told they're the least effective chest exercise, but now I'm willing to try anything.

 

[FiddleFit]

Hi Maximus,

I don't have any specific exercises to suggest, but I wonder if one approach would be to lighten your weights a tad for the *other* upper body exercises that you do, that might also be recruiting your chest muscles. This might allow you to go a bit higher with your chest weights, and after a period of adjustment, you can go back to your typical amounts with the other exercises. Just an idea.

Cheers,
Sandra

 

[maxwells]

Hey Maximus,

I have similar frustrations with benching because I often feel it in my shoulders rather than my chest. But -- I actually did a 1 RM of 135 a couple of months ago (I weigh about 113)! Actually, Cathe's PUB and S&H have helped me a LOT with chest. I lift at the gym -- but will also throw in the Chest part from these 2 workouts on my chest day. I think using lighter weight and slowing down the tempo helps me to feel it more in my chest and really concentrate on using the chest muscles rather than the shoulders.

From PUB:
Set #1:
DB flies (tempo: down 2, up 2) for 12 reps (Cathe uses 12lb dbs)
Immediately go into DB presses (tempo: down 1, up 1) with the same weight for 12 reps

Set #2:
DB flies for 10 reps (Cathe uses 15 lb dbs)
DB presses for 10 reps

Set #3:
DB flies for 8 reps (Cath uses 20lb dbs)
DB presses for 8 reps

Set #4:
DB flies for 10 reps (15lbs)
DB presses for 10 reps

Set #5:
DB flies for 12 reps (12 lbs)
DB presses for 12 reps

Belive me, your chest will feel this especially if you do not take any breaks between the flies and presses.

I also think slow-tempo pushups have helped me a lot (down 2, up 6 and down 6, up 2).

Good luck!
Shonie

 

[Maximus]

Thanks for the input guys. Clearly I need to think about switching around my routine a little. I've also considered eliminating bench press all together & subbing pushups. I mean, it's the same exercise upside down, but maybe if I superset them w/another exercise it'll help.

Ah who knows. All I can figure out is I need to change it.