Full Chest Developement

[SofaGeorge]

Hmmm. I just started a 5x5 and I was doing 5x5 flat bench, 2x8 incline dbs, and 2x8 incline flies. Now it sounds like I should switch this to 5x5 incline bench, 2x8 dips, and 2x8 incline flies maybe? What would be the best 5x5 chest day?

The best 5x5 day is mine:

5x5 weighted dips

2x8-10 incline dumbell bench

2x15 incline cable flies

The next "best" routine will be whatever I switch to later

 

[Lee]

lol @ george

mine is somewhat like that.

5x5 incline db press
2x8 dips
2x8 incline flies

then i do some cable flies for shits and giggles

 

[PolishHammer1977]

I like heavy incline presses for overall chest development.

 

[bilat]

Anyone ever try weighted pushups between chairs or just weighted push ups? I have a friend with a pretty big rounded chest, and thats what he does a lot.

 

[casualbb]

Try cable crossovers though as they isolate the inner chest more so than compound exercises.

That's a common myth...truth is it only feels like it isolates the inner more because you have the weight in a contracted muscle position. You cannot isolate inner pec any more than you can isolate one half of a piece of rope while tugging on it.

-casual

 

[Prime Rib]

Guy's, im going to have to disagree BIGTIME about flat bench. A guy I work with is walking, talking proof that flat bench will indeed build your chest and strength. At 165 lbs, this man does 315 for reps. This is no shit gentlemen, and the ONLY chest lift he does is FLAT BENCH. He does nothing else, no dips, no cables, no incline, and his chest is fucking HUGE and very thick. He's also been doing heavy weight for over 10 yrs now, and has zero shoulder problems.

They are certainly other ways of building a nice chest, dips and inclines are probably the mother of them all. But do not count out your flat bench, it will build over all chest strength AND size. Why would you want a chisled looking chest and bench 215 lbs? If you look like a body builder, but bench less than my 16 yr old brother you're just another self-concious pussy to me. Just my opinion of course. To each his own..


Josh

 

[c3bodybuilding]

Prime yours is the type of attitude that is not welcome. Different people have different goals. Putting down others is not cool at all.

 

[Prime Rib]

Prime yours is the type of attitude that is not welcome. Different people have different goals. Putting down others is not cool at all.

I am not directly putting ANYONE down and I apologize if it seems so. Do what you like. Im just simply stating my opinion. I coulda sworn that was one of the amendments..

It's in my beliefs that weight training is for size, look, AND strength most of all. I have PLENTY of respect for guys that are weak, but trying their hearts out to change that. I do NOT have respect for guys who look like a cartoon character but bench less than the rookies in the gym. Thats just me, this is not a direct hit to anyone. Just my way of thinking...


Josh

 

[guldukat]

Guy's, im going to have to disagree BIGTIME about flat bench. A guy I work with is walking, talking proof that flat bench will indeed build your chest and strength. At 165 lbs, this man does 315 for reps. This is no shit gentlemen, and the ONLY chest lift he does is FLAT BENCH. He does nothing else, no dips, no cables, no incline, and his chest is fucking HUGE and very thick. He's also been doing heavy weight for over 10 yrs now, and has zero shoulder problems.

Sounds somewhat like a lightweight I met once. The guy had really freaky pecs and could do 400+ at ~160.

But I think there are a couple of things we should probably qualify, here.

1--Your co-worker has obviously benefitted from bench presses. Does that, however, mean that bench presses are ideal for everyone else?

2--Would he have developed comparable or better pecs with dips et al.?

Bench presses work. What I think some in the thread are saying is that they're not necessarily ideal for everyone.

They are certainly other ways of building a nice chest, dips and inclines are probably the mother of them all. But do not count out your flat bench, it will build over all chest strength AND size. Why would you want a chisled looking chest and bench 215 lbs? If you look like a body builder, but bench less than my 16 yr old brother you're just another self-concious pussy to me. Just my opinion of course. To each his own..

Josh

? Why would someone with a "chiseled chest" only be able to bench 215?

Dips and the like definitely build strength, too.

 

[Grantsdu]

If you have access to a cambered bar they it will really hit the chest hard. Take into consideration that they will really stretch the chest if you have never done them before. Most have a 4 inch recess. Try a few light sets with them, if you feel like thats too far for you to go down, put a board or 2 under it so your not getting all 4 inches. I have a big chest and I have never had to hit them really hard but a guy I train with couldn't get any develpmenent in his chest till we added them to his routine. Give them a try, just don't go crazy on them till you know your chest is ready, its a huge stretch.