I’ve been lifting for a few years, but I have always had problems developing the upper portion of my chest. This is what I have been doing for about two months, and have only experienced strength gains, not size.
Bench Press
3x15
Incline Bench on Smith machine
3x15
Machine flyes
3x15
Each set I increase weight. I in the past week I switched to more weight and do 3 sets of 8 to 10. I need size now, any suggestions, and/or a better set of exercises?
gain more weight. no part of your chest is lagging at 177 lbs.
im 185 now, but i doubt know how much of a difference that makes, anybody else?
If you want to gain muscle you’re going gain weight so stronghold’s advice is not far off.
Pick a rep range, work on getting stronger in that rep range, up the wieght when you fall out of that rep range, add more calories to your diet, eat lots of protein, get ample rest, and stay consistent. Do all of these and your chest or anyother bodypart will grow.
I agree with the poster above, you don’t really know if you have any weaknesses at relatively light weights. Just keep up the good work and don’t worry about it.
What I did is that I did all of my incline work prior to my flat bench when I was my strongest. I also don’t do as many reps as you. I do 4 sets at 12,10,8,6. My two centavos.
8x3 @ 80% of your 1rpm.
This is a set range to get you used to doing heavier weights since you only do 3 per set.
Hit the incline. 30º and 45º for presses. Poliquin had a great move which is a super high angle fly like 75º which really nails the pec along the collarbone.
[quote]Work_For_It wrote:
I’ve been lifting for a few years, but I have always had problems developing the upper portion of my chest. This is what I have been doing for about two months, and have only experienced strength gains, not size.
Bench Press
3x15
Incline Bench on Smith machine
3x15
Machine flyes
3x15
Each set I increase weight. I in the past week I switched to more weight and do 3 sets of 8 to 10. I need size now, any suggestions, and/or a better set of exercises? [/quote]
Make a program with 3 upper chest pressing exercises and a fly if needed, keep to that for 8 weeks, then change it up but keep the emphasi on upper chest presses.