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  • Arms and shoulders are "too big".

    Hey guys,

    My shoulders and arms are bigger and not in proportion with my chest and back. I do not do any isolation or direct arm work (curls, tris pushdowns, etc).... i just do compound basics. Any suggestions.
    Thanks.

    Arthur

  • #2
    By 'compound basics', do you mean press, bench, squat and deadlift? Doing those four regularly should ensure you develop at an relatively even rate. Also, how much are you lifting?
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    • #3
      Squats, deadlifts, presses, power cleans.
      Pullups, dips, pushups, lunges, pistol squats.

      I basically thought i was balancing everything... equal amounts of push, pull, squat. Maybe that's just how I am... hmmm.

      I lift 2x , sprint 1x and do a yoga session 1x per week.

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      • #4
        weird cause my back is way ahead of my front for development, always has been. Some people just develop some stuff better than others, I've never had an issue with adductor strength or size, Al seems to have a disproportionate chest and he does tons of pullups.

        sometimes it's just the cards you're dealt, if you don't have any strength imbalance issues then I wouldn't worry about it.
        I didn't like the rules you gave me, so I made some of my own.

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        • #5
          Add bench press to your routine. It's the only non compound or non functional movement that I still do. And for that reason. I want to maintain some muscle on my chest. From your posted routine, other than pushups and dips, it doesn't look like you are working your chest very much. Pushups have never been known to bulk your chest up. I don't think dips will either.

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          • #6
            Damn I wish I could help you but I’m perfectly symmetrical.

            Just kidding, I wish I had your problem! My arms and shoulders are small and my chest/back are “normal” maybe we have skewed perceptions of ourselves.

            Maybe a few weeks of higher rep work for the areas you’re hoping to grow on? However you need your arms/shoulders to work those areas so it could be just more of the same.
            I used to seriously post here, now I prefer to troll.

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            • #7
              Pushups don't build your chest?

              Anyone else find that comment a little weird? No offense, but pushups are one of the BEST exercises you can do, and they work the chest as one of the major muscle groups.

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              • #8
                Originally posted by workinhard View Post
                Pushups don't build your chest?

                Anyone else find that comment a little weird? No offense, but pushups are one of the BEST exercises you can do, and they work the chest as one of the major muscle groups.
                He didn’t say you won’t get a workout, he’s saying you won’t bulk up with just push ups. It’s hard to find a way to do push ups with as much weight as you could move in a bench press. You could work towards planche push ups (feet in the air) but that’s a move that requires a ton of balance and shoulder strength. Most common strength aficionados need not worry with it. The Planche is one of my personal goals though.

                For the record I only do push ups and dips for shoulders/chest, but then again I’m not concerned with chest growth.

                I think we might have to chalk this one up to genetics. Maybe chest flys though? Like with rings or some type of suspension trainer to really open up the pecs?
                I used to seriously post here, now I prefer to troll.

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                • #9
                  Bench press is a compound movement.
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                  • #10
                    Pull ups are great for your back but they're also great for making your biceps bigger as well. Martin Berkhan of leangains claims that he doesn't do any arm work either and he biceps are huge. Martin credits pull ups (especially one arm ones) as the reason.
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                    • #11
                      I agree that push ups aren't enough to build up the chest muscles. I'd suggest straight bench press as well as inclined and declined bench preferably with dumbbells.
                      The other reason that I like bench press over push ups is that you don't go low enough with push ups. When I do do them I try to turn my head and get my chest as close to the floor as I can.
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                      • #12
                        Weighted pushups and weighted dips do the job and are more protective of the rotator cuff.

                        Martin also talks about chinups (reverse grip pullups) for biceps growth. Regular pullups don't bring the biceps into play as much.

                        You can do things with pushup stands to increase range of motion to get your body lower, such as elevating your feet and using stands so you can get better ROM.

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                        • #13
                          I do bench press... I said "presses"... thought it was implied both bench and standing overhead... sorry for the confusion.
                          I had split out the barbell and bodyweight (although i use a weight vest) exercises.

                          it must be genetic... I'm going to add flies for chest but how do you isolate your back?

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                          • #14
                            Rows. Australian pullups wide grip pullups. With these exercises you have to focus on doing the motion with your back, concentrate on moving the weight with your shoulder blades not your arms
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                            • #15
                              Originally posted by arthurb999 View Post
                              it must be genetic... I'm going to add flies for chest but how do you isolate your back?
                              It occurred to me that bone length ratios vary pretty widely between people. It's more noticeable when it's upper leg/lower leg or leg/trunk but maybe the geometry of your upper skeleton allows good leverage by the big torso muscles. Then they wouldn't get worked as much even though you're lifting the same as someone else.

                              Gordo

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