Chest Delts and Triceps


Tips for chest, delts, and lower tricep muscle building...
I'm 16, 5 ft 10, and I weigh around 145 lbs. Ive been working my upper body out super hard for the last several months, taking a pre workout supplement before workouts and whey protein afterward.

It seems like my back develops extremely easily, and biceps decently, but my triceps are very top heavy and it looks really wierd, almost all the mass is like right behind my shoulder.

Im not really sure how to work the lower part (or medial head) of the tricep. Ive looked it up all over the internet, but every website says about 90 different things and I dont know what to believe.

I also have a lot of trouble with my chest. Ive tried all kinds of training patterns with my bench pressing and incline training but nothing seems to affect my chest strength or size.

And my worst area is my delts. Ive had the same amount of weight on my military/overhead press for 5 months, no matter what I do that won't go up, and my shoulders don't broaden even a slight bit. They're pretty defined but im aiming more for the wide popping shoulders. I use good form on everything, too. Do any of you guys know a better way to hit this areas to shock them into growth?

Heres the exercises i do for these muscles:
Skull crushers (should i do these wide grip or narrow?)
Rope pushdown
overhead underhand curl bar extentions

Bench press(Max is 165, I usually start at 8-10 reps of 140, then 5-7 reps of 145, 2-4 reps of 150, and if i can do one more set of a few reps of 155 i do, depending on how im performing that day
Incline bench press (usually do 4 sets of 5-7 reps, pretty heavy weight)
Dumbell press (3 sets of 8-10 reps)
Dumbell flyes (3 sets of 8-10 reps)
Dumbell pullover (3 sets of 8-10 reps)
sometimes cable crossovers

military press or behind neck press (3 sets of 4-6 reps)
wide grip upright rows (3 sets of 8-10 reps)
bent over lateral raises (3 sets of 8-10 reps)
rear delt machine (3 sets of 7-9 reps)
standing lateral raises (3 sets of 8-10 reps)
front raises (2 sets of 8-10 reps)

Nice long in depth question... Thanks for
those extra details, that does help create a much better answer!

A couple things to think about...
You say you're working your upper body super hard, for the last several months. In this time, you are taking days off right? A recommendation would be to never workout more than 2 days in a row with weights (we're talking about weight lifting, cardio is fine to do.)

And in those weight lifting workouts, you're not spending anything over 1 hour in the gym, right? ;)

Now for the triceps, if the muscle is more concentrated behind the shoulder, mix in a few new tricep exercises:
Lying tricep extensions are very good to experiment with.
One arm tricep extensions.
Seated tricep presses.
All these exercises with the pictures can be found on the left in our weight lifting exercise page called "Best Exercises"
For skull crushers, use more of a narrow grip...

With your chest exercises, I'm not seeing any incline flys, incline barbell presses, decline flys, or decline dumbbell presses. Try adding these. The chest is a very big muscle group. To build chest effectively, you have to target every area: Outer, inner, middle, etc...
Change your exercises frequently.

For delts, everything you're doing looks fine.

To broaden the shoulders, a trick you could use when doing standing lateral raises, is hold the weight about 12 to 15 inches from your sides after you've completed a full set. Hold it there for about 30 seconds. With lateral raises, use lighter weight and use strict form. Use lighter weight and try going a little slower and really concentrate on the area you are wanting to target.

Now... we saved the most unenjoyable part for last...

Your diet...

Be sure you are doing the following:

Eating 1 hour before workouts. Something higher in carbohydrates gives the body more energy.

Consuming something high in protein immediately after workouts, and every few hours after that...

Eating unprocessed foods, no junk food.

Drinking enough water, 8 to 12 glasses.

Getting vitamins in minerals in your body.

This is so over-looked, but what you put in your body can truly have a huge impact on your growth. When training doesn't seem to give you the results you're looking for, it's time to look at your diet and see what you can do to improve.

Recommended Reading:
Muscle Building Nutrition in the "Food & Supplements" Section.

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