For Chest Development and Mass (please dont move this)

[WannaBPowerful]

First, i wanna say that i posted this here becuase this section is the most active and has the most veterans. I figured who would know better than the guys on here who already have tons of experience lifting for years.

I wanna start a thread to pick up some tips tricks or whatever you guys have. Lookin for chest development.

If you have a trick or tip for developing your chest, please list it.

What are your opinions on:

Pausing at the bottom of flat or incline bench (without resting it on your chest, still holding 100% of the weight) possibly a millimeter or two off your chest?

As of now i definatly go all the way up and all the way down in a slow and controlled manner, incorporating NO MOMENTUM what so ever.

Wider grip when benching?

Hammer Strength machines i LOVE. Its like right between a press and a fly. How about you?


Do you use supersets? If so, for what exercises?

Do you pre-esxhaust the chest? To what extent? ( how many sets and reps, what exercises before you press)

Do you cycle between periods (weeks) of low-medium-high rep workouts?

Train chest twice a week?

ANYTHING ELSE YOU CAN THINK OF PLEASE ADD AND COMMENT ON!!! ID EVEN APPRECIATE A REPLY STATING THAT YOU AGREE OR DISAGREE WITH SOMETHING, JUST SO I CAN GET MORE REINFORCMENTS ON PRINCIPALS AND IDEAS. THANX

 

[Golden_Muscle]

This isnt an anabolic thread, but I think it is a good post since chest is really hard for a lot of people to develop.

I recently started working chest 2wice per week and I went up 3 reps so far on heavy sets which is very very good. I also added in more exercises which work only the chest ex: cable flyes, peck deck, dumbell flyes etc, and im seeing progress again in my pecs.

 

[Golden_Muscle]

I also never bounce my reps, just a hair over my chest is good, sometimes with heavier loads I graze the skin with a very very slight tap. Whatever works for you is good, as long as your getting results. If something is not working for you, dont think of why its not, just stop doing it and try something else.

 

[2Bbigger]

I got good gains from the following routine:
Flat Bench for power 6x20,12,10,8,5,3 pyramiding the weight
superset: incline flys with dips 3 sets of 12 and my chest is burning.

 

[BigAndy69]

How tall are you?

 

[2Bbigger]

Hey BigAndy, are you asking me or wannaBPowerful?
I am 5'6".

 

[WannaBPowerful]

5'8 here.

Im lookin for more info about the principals and technique of benching for workin chest. Im pretty good on the routines.

 

[BigAndy69]

I was asking the original poster.

5'8? Than you shouldn't have any real problems. I've trained a guy who was 6'4. Great delts, but whatever he did he couldn't get a pump in his chest.

His arms were way to long so we had to developpe a different lifting technique for him.

If you want a big chest, forget flat benching, in the long run it's not that great for chest development

Incline bench
Flat dumbell press (I like a 15 degree incline)
Flyes( Heavy but controlled.)

Sergio Oliva style press. Either dumbells or on the flat bench. Put on a weight that you can do 12-15 reps to failure and use a very limited range of motion. You are controlling the weight but you are repping it out fast and don't lock out.

 

[THeMaCHinE]

I didn't start seeing good chest development until I went to multiple chest workouts per week with a lower volume per workout.

 

[WannaBPowerful]

Multiple workouts with lower volume? Interesting.

What exactly was the volume like? What was the rep range and poundage like at what rep tempo?