Progressive Overload

HypertrophyCoach Joe Bennett Forums Training Progressive Overload

Viewing 7 posts - 1 through 7 (of 7 total)
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    Posts
  • #355246
    Tommy Wong
    Participant

    Hey Joe and Bryce,

    Love the app!

    I’ve been utilizing progressive overload during training and have been progressing a lot in majority of my lifts, however my chest seems to be lacking in progression (Primarily during incline barbell or dumbbell bench press) compared to all other body parts. I’ve tried JPs method using incremental plates to really push the progressive overload but have still hit plateaus and growth in my chest has been minimal. Right now I’m using a PPL split with two rest days, do you have any advice on pushing progress on stubborn body parts?

    #356057
    BryceBahm
    Participant
    #356134
    Tommy Wong
    Participant

    Thank you Bryce!

    #356480
    David
    Participant

    What worked for me is that I began focusing on my form. I’ve dropped the weight a little bit, I have been keeping my chest up and shoulders rolled backwards during the pressing movement (keep in mind that you can’t push your hands that far when your shoulders are back). I had one chest day at the start of my “transformation” where I tryed every possible exercise and found what suits me

    #356483
    Joe
    Keymaster
    #356508
    David
    Participant

    What worked for me is that I began focusing on my form. I’ve dropped the weight a little bit, I have been keeping my chest up and shoulders rolled backwards during the pressing movement (keep in mind that you can’t push your hands that far when your shoulders are back). I had one chest day at the start of my “transformation” where I tryed every possible exercise and found what suits me

    Those exercises were bench press, incline db press, incline smith press, incline machine press, flat db flyes and seated cable flyes.

    Also, I found that a full rest day before chest/push day helped me a ton. My current split is ppl with every other push being just a chest day. (The remaining shoulders and triceps from that 2nd push I just do on the seperate day-preferably 2 days before)
    The split looks something like this:

    Rest
    Full push
    Pull/calves
    Rest
    Legs/abs
    Shoulders/triceps/calves
    Rest
    Chest
    Pull/calves
    Main advice that I can tell you is that you find here how the program should look like (volume) and then find what suits you. Also, rest day before push or chest is a must for me and I take any other rest days when I feel like, split mentioned above is just an example.

    #356524
    Tommy Wong
    Participant

    Thank you Joe and David! I should have clarified in my original post I have been working a lot on my form, execution and intensity using this app and have really made a lot of progress in majority of my lifts. Mainly my Pushing exercises (during bench press exercise’s) have been slow to progress in comparison to other body parts. My chest thickness is also lacking in comparison to other body parts which is why I wanted to progress in these exercises. Thank again for the advice I’ll try out a few machine chest press’s that might be a better fit for me as well as taking a rest day prior to my Push day.

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