posted Wed, 03/30/2016 - 11:47
16069
How to built a bigger chest??
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Just looking for some views on how to build a bigger chest, been working out forever off and on and been on for a good 6 months now and still cant seem to build my chest up in strength or size, If anyone has some good pointers on how to remedy this problem it would be greatly appreciated..
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My chest is my weakest upper body part and i have trouble building it. So, i work my chest a lot harder than my arms and shoulders which are big, and i do it more ofter to fool people.
The extra work makes it look almost symmetrical. But I know it sucks and I'm doing what i can with it.
INCLINES!!!!!!!!!!!! HEAVY INCLINES!!!! From dumbbells, barbells, cables. Keep the sets to 4 and reps to 10-12 but heavy, use last set for drop set or even rest pause if you want. Don't forget incline fly's, they are pivotal.
make sure your failing around 8 to 12 reps on all compound movements such as bench press, make sure your doing flys to that helps me and I do around 20 sets of 8 to 12 reps on chest day incline, flat, and so on, another thing a lot of ppl fail at is their diet that plays a big role in making gainz if your not giving your body what it needs you will NOT progress, hope this helps
Switch over to DB's for awhile. I'm able to get a much better pump and a complete contraction at the end of the movement.
I found what works for me is to drop the weight down to about 70 percent of my max and force more reps instead of more weight. Then the week after that I'll go for as much weight as possible and repeat. Over time my chest has grown quite a bit from this, and I'm actually way more sore after the high rep days than I am after the heavy weight days
Start with l8ghter weight and higher reps to develop good isolation and m8nd muscle connection.
At the end of the range of motion blow out and squeeze the muscle until your veins pop.
Then get the negative and do it again.
Now increase the weight over time.
Change the order of the exercises.
One last trick. In the smith machine i take medium weight at the end of the range of motion i toss the bar and ca5ch it on the way down. Makes the muscle fibers twitch.
If your shoulders are ready and your using good form /technique.. lift heavy low reps.
Dude, always do flat presses barbell or bench. It hits the upper and lower part of the pec.
Back in the day...i liked flat,incline, decline-cable cross over super set.
My chest is a lagging body part. Genetically, I dont have the right structure either - the top will simply not grow even if the rest of the chest does. So please dont think this is advice from somebody with a stellar chest. I just learned how to work with what I have and grow my pecs as I best can. I have incorporated chest dips and reverse grip smith BB press and my chest is developing much better now. My routine is often:
Reverse Grip Bench 4 sets
Chest Dips 4 sets
Machine Flyes - 8 sets
Cable Press - 4 sets
My chest still sucks but for me personally, I've seen a huge jump in progress.
Don't get to stuck on just the flat bench press. Try using a slight incline and use DB's.
Dips when done correctly are super for pec development.
Heavy weight, clean slow negative reps of 8-12..finish with a burnout of triangle push ups..
Hi, everyone)
I have some questiones about what is the best steroid? I never use it, so I don't know what can I buy.
I find a site, there is a shop, that was on ad in my gym. . Maybe some knows what is this and how reliable is it.
Thank you.
Alice43Reliability should not be a problem. It is important to pick a steroid which is best for your body.
Firstly - read the rules. The part about no source or brand names in the forums is a good starting point for you.
Secondly - don't invade this guys thread with something entirely unrelated. What's relevant about your post to the topic here? (Clue - sod all).
Thirdly - tall and 80kgs, you don't need steroids. You need to build a base first.
There is no short answer for that question because there are so many variables involved, such as rest periods, weight, sets, reps, how slow you do the eccentrics, diet, how many days/wk you hit chest/tris, mind to muscle connection, type of exercise, progressive overload, etc.etc. etc.
Following these basic principles should help you out though.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
ManimalKingHeavy compound barbell lifts for size.
Change your grip placement. My chest improved from changing from a wide to narrow grip.
JoeyTorontoDoing narrow grip barbell chest presses is awesome for triceps which I do on tricep day.
RustyhookerPost your routine
i was going with
incline dumbell 4 sets of 6-8
decline dumbell 4 sets of 6-8
Flat bench 3 sets of 8 -12 with a burnout set to finish
then finish off with either dumbell flys or the machine flys 4 sets finishing with a dropstets to failure
Rustyhooker6-8 gets me string but no real mass. Volume builds mass. Try this for the next 6 weeks. This is basically my chest day. I add in drops and supersets as needed. Posted is sample of presses but hit BOTH presses and flies.
. Chest/tris
6 sets 10-12 incline
6 sets 10-12 decline
6 sets 10-12 flat
THEN. .....ALL THOSE WITH FLIES.
Burnout on peck deck to finish.
Triceps....
6 sets 12-15 V bar push downs
6 sets 12-15 rope extensions
6 sets 12-15 jackhammer
6 sets 12-15 donkeys
What's your usual 7 days look like. Split wise.
6 sets and that many reps? And three different types of presses?
Are you not going too heavy? I can't even get to my third pressing movement usually.
Impressive!
Tried this yesterday. Smoked my chest, very happy with how a feel today. Thanks for the advice.
Hey rich I do a variety to stretch and strengthen my chest so it's always pumped and full. I start incline heavy but use free weights it's about the pulling and stretching as u go down and the squeeze on the way up after I drop and do a lighter weight and after that set I press my hands inclined above my head and squeeze my chest as tight as I can for 15 seconds
I was thinking about doing that between sets. Flexing and getting the blood into the muscle and stretching out all those fibers.. Ill give this a shot.. thank you
Thank you, that's what i had in mind as well but people keep saying high weight low reps.. Just getting more blood flow to the muscle after the pump should help. and i was thinking of dropping the weight each set and going till failure, thats called super set right?
have you tried the basic 5/3/1 chest protocol? Its designed to build strength but very few guys pressing 400lbs have a small chest. Basic linear progression with compound movement is the way to go unless you already have a pretty strong base
Ive tries the 5/3/1 and pyramid routine.. and i got a little stronger on my lifts from both nut just not as much as anybody else i work out with... Somebody suggested getting away from bench press all together and trying to remove the triceps from the equation as much as possible, in other words im using more tricep then chest.