Why I am not getting a good divided chest?!
Question: hi friends
I am male.5"7 tall and 150 pounds.I am doing split body weight training to failure for the past 3 months.
I do 7 sets for my chest twice a week(only for chest I do twice as I don"t want mass in that area).I do it in home.
my workout:
dumbell bench press-3sets
push ups-elevated-2sets(for upper chest),normal-2 sets
so I do 7 sets total.I do all to failure.But till now I can"t develop a good looking ,divided chest.
please tell me where I am going wrong??
note;I dont have a bench so I do my presses on a floor.
Answers: hi friends
I am male.5"7 tall and 150 pounds.I am doing split body weight training to failure for the past 3 months.
I do 7 sets for my chest twice a week(only for chest I do twice as I don"t want mass in that area).I do it in home.
my workout:
dumbell bench press-3sets
push ups-elevated-2sets(for upper chest),normal-2 sets
so I do 7 sets total.I do all to failure.But till now I can"t develop a good looking ,divided chest.
please tell me where I am going wrong??
note;I dont have a bench so I do my presses on a floor.
the chest is the hardest muscle group to build
with that said you NEED to get proper gear or go to the gym
alot oof what your doin is prob just building your triceps and before you build a big chest you need to build the muscles around it to which are your tris and delts but anyways back to my point
you NEED a bench one with an Incline preferably w/ different incline settings
sets as follow
1) highest incline, not to a military press but just below
set 1 - 8 reps (you should be struggling with that last rep)
set 2- more weight 6 to 8 reps
set 3 more weight atleast 6 reps
2) next highest incline (same as before)
3) a lower incline or flat bench (again same rep ratio)
also do Barbell Flys
cable flys (have to go to gym)
If you work your chest more than once a week its counterproductive, your muscles need to rest and rebuild
Once a week is all you need or your waisting time
Good luck
Pec developement will take a while...but here are a few tips that may help you achieve your goal.
Purchase a blow up exercise ball. they can be purchased for as little as $10 at a chain or sports store. This will allow you to perform your bench press exercises in a proeper and full range of motion.
Also try varying your arc. Perform one set fro example with the weights staying shoulder width apart...and another set where the weights meet in the center at the high point of the arc. this change will work both the middle and inner portions.
Try using more weight on your bench press and continue to work to fatigue.
Also vary hand position with push-ups...slightyly wider than shoulder width..shoulder width...and close (create a diamond with the thumb and index fingers-and touch the center of your sternum to it).
Good luck...you dont need expensive equipment to get muscle developement.
Try soaking your nipples in salt water.