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Want a bigger chest - Apr. 20 2008 18:54:34
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Alucard
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I havnt been bulking for long, but I've noticed gains in my arms, shoulders and back (mainly), but my chest doesnt seem to be changing at all.
at the moment im doing:
Inclined Bench Press 3x8
Seated Bench Press 3x8
Pec Deck 3x8
Flies: 3x8 (I've been told not to do them at this stage tho)
Inclined Dumbell Press 3x12
Can someone tell me what i could add or take away from that?
thanks
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RE: Want a bigger chest - Apr. 20 2008 19:45:01
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waylander
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too many exercises there do just do one pressing exercise not 3 then do flys if you want to finish
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RE: Want a bigger chest - Apr. 20 2008 20:17:42
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Alucard
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what so just do Bench Press 3x8 (flies if i want), then thats chest done?
what about Pec Deck? I've noticed i've progressed alot in strenght alot with the pec deck
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RE: Want a bigger chest - Apr. 20 2008 20:21:10
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Firearm
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Incline Bench
Weighted Chest Dips
Flat DB Press
Job done
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RE: Want a bigger chest - Apr. 20 2008 20:23:40
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Keyboard Hero
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you are doing too many sets IMO
try to stick to compound exercises, i.e. dumbbell and barbell presses and dips
maybe a few sets of isolations but this is not necessary
example chest day -
Flat BB bench
Incline DB Bench
Wide Weighted Dips
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RE: Want a bigger chest - Apr. 20 2008 20:24:24
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Alucard
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quote:
ORIGINAL: Firearm
Incline Bench
Weighted Chest Dips
Flat DB Press
Job done
quote:
Weighted Chest Dips
are they not more of a tricep exercise?
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RE: Want a bigger chest - Apr. 20 2008 20:25:45
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Firearm
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Close grip, yes.
Wide grip hit's the pectorals, you lean forward into it - rest your chin on your chest.
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RE: Want a bigger chest - Apr. 20 2008 20:34:08
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Alucard
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when you say compound exercises do you mean free wieghts? and isolations do you mean machines?
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RE: Want a bigger chest - Apr. 20 2008 21:04:57
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Icemansoldier
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quote:
ORIGINAL: Alucard
I havnt been bulking for long, but I've noticed gains in my arms, shoulders and back (mainly), but my chest doesnt seem to be changing at all.
at the moment im doing:
Inclined Bench Press 3x8
Seated Bench Press 3x8
Pec Deck 3x8
Flies: 3x8 (I've been told not to do them at this stage tho)
Inclined Dumbell Press 3x12
Can someone tell me what i could add or take away from that?
thanks
Yeah far too many sets do 12 max imo for large muscle groups ie. chest etc
No point doing 2 inclined exercise either mate.
No point wasting sets on pec deck either, that just stretches chest muscle i think (so someone on mp forum told me)
Solid routine would be:
Incline BP (barbell or d'bell) - 3/4sets
Decline BP (barbell or d'bell) - 3/4 sets
Flys - 2/3 sets
I dont know about dips as ive never done them but they are highly rated on this forum, maybe throw in a 2/3 sets of dips too.
Reps = around 4 - 12 is a good guideline imo for all exercises for solid mass gains and strength.
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RE: Want a bigger chest - Apr. 20 2008 21:11:52
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Raskolnikov
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quote:
ORIGINAL: Alucard
when you say compound exercises do you mean free wieghts? and isolations do you mean machines?
No mate, the definitions aren't to do with whether the exercises are executed using machines or free weights
Compound exercises - ones where several muscles are working together to move the weight eg bench press - chest, triceps, shoulders
Isolation exercises - ones where just one muscle is targeted eg barbell curls - biceps; skullcrushers - triceps
IMO the workout posted by Keyboard Hero is good, go with that
Edit: lol Icemansoldier beat me to it
< Message edited by Raskolnikov -- Apr. 20 2008 21:12:36 >
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RE: Want a bigger chest - Apr. 20 2008 23:20:55
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Alucard
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ok thanks, but if im going to be doing more bench press, should i lower the weight, cos theres no way i can do another set on the same weight i started out on.
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RE: Want a bigger chest - Apr. 21 2008 0:48:46
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Bonzo
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2 different presses and some db flyes is enough. do you feel the exercises hitting you chest? 1 problem could be that your shoulders are doing a lot of the work
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RE: Want a bigger chest - Apr. 21 2008 5:44:54
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Dick Dastardly
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might be worth trying putting the flies either first to pre-exhaust your chest or in the middle so your giving your tri a rest between pressing exercises. I sometime find the when doing 2 pressing exercieses in a row its my tri's that fail rather than my chest, especially in the higher rep ranges.
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RE: Want a bigger chest - Apr. 21 2008 9:59:52
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Alucard
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I cant really tell to be honest, i can just feel myself getting tired, i'll take more notice from now on.
can i do the seated chest press, instead of 1 of the bench presses? will it have the same effect?
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RE: Want a bigger chest - Apr. 21 2008 23:48:54
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Bonzo
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http://thefitshow.com/week3/milos_chest_med.htm
check this link out, very good advice on form for hitting chest. you should feel your chest getting sore tward the end of your sets, even feel it work as you warm up. sounds like it might be a form issue. this video really helped me as i was pressing more powerlifter style (more delts and tris)
personally id go for the free weight excercises as these are better for building a bigger chest
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RE: Want a bigger chest - Apr. 22 2008 13:49:02
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freaktoid
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quote:
ORIGINAL: Bonzo
2 different presses and some db flyes is enough. do you feel the exercises hitting you chest? 1 problem could be that your shoulders are doing a lot of the work
i think im getting this problem with dips...always seems that im using the shoulders todo the work...
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RE: Want a bigger chest - Apr. 25 2008 21:39:58
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johnnybike
Posts: 442
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From: Leeds
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quote:
ORIGINAL: Bonzo
http://thefitshow.com/week3/milos_chest_med.htm
check this link out, very good advice on form for hitting chest. you should feel your chest getting sore tward the end of your sets, even feel it work as you warm up. sounds like it might be a form issue. this video really helped me as i was pressing more powerlifter style (more delts and tris)
personally id go for the free weight excercises as these are better for building a bigger chest
What a good video. Explains everything very clearly. I was interested on his view on machine v free weights.
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