Full Chest Developement

[c3bodybuilding]

It's all good. It just seemed like you were putting down bodybuilders. You will find that almost all big bodybuilders, are big for a reason. They lift heavy pounds all the time, day in and day out. Dorian Yates, Franco, Ronnie, etc, etc.. all bodybuilders, but all lifting serious weight all the time to get that way.

Besides, I have yet you meet anyone with a dense chest, benching 215lbs (unless they just did weighted dips. then thats a whole other story). Then again, I think bench press is a lousy test of strength. I'd rather know what someone is squatting, deadlifting, and cleaning.

 

[killa in manila]

I like heavy incline presses for overall chest development.

same here!

 

[MeatHead57]

i was laking chest development till i started w/ this routine


ok so saturday is my chest day

i do 7 sets flat bench 1 set is 6 reps then 5 then 4 then 3 then 2 then 1 then 1.

then go to 2 sets 1/2 flat bench each 4 reps

then i do 3 sets different angles flys to failure

1st is decline then 1 notch up from flat thin sit straight up

then i do weighted dips 3 times to failure

then im done

 

[vinylgroover]

A lot of it is genetics. Try cable crossovers though as they isolate the inner chest more so than compound exercises.

-sk

That's the quickest way to a nothing chest IMO.

I just focus on incline barbells.........your genetics will determine to a large extent how your muslce will 'look'. You can control how big they are, therefore stick to proven mass builders, and let mother nature take care of the rest.

 

[IronIntensity]

Been making my best chest development with the following routine:

Incline Smith Machine Press:
5 sets 10,8,6,6,4
Incline Dumbell Flyes:
3 sets 6 -8 reps
Flat bench Barbell:
3 sets 4-6 reps
Cable Crossovers:
4 sets 12,10,8,8
Low Pulley Crossovers
3 sets 12,10,8
Seated Machine Press ( triple drop sets)
supersetted with
Pec Deck Flyes (triple drop sets until burnout)

** That should get it going for ya....it'll leave ya lookin like this in the locker room.....




INTENSITY

 

[jaco]

I've been reading with great interest everyone's opinions on what the most effective chest exercise is. I would love to know since chest has always been my weak spot. I've seen alot of negative comments about flat benching but don't see any info as to why it is not effective. Anyone know? Thanks.

 

[SofaGeorge]

Been making my best chest development with the following routine:

Incline Smith Machine Press:
5 sets 10,8,6,6,4
Incline Dumbell Flyes:
3 sets 6 -8 reps
Flat bench Barbell:
3 sets 4-6 reps
Cable Crossovers:
4 sets 12,10,8,8
Low Pulley Crossovers
3 sets 12,10,8
Seated Machine Press ( triple drop sets)
supersetted with
Pec Deck Flyes (triple drop sets until burnout)

** That should get it going for ya....it'll leave ya lookin like this in the locker room.....




INTENSITY

That's an awful lot of sets.

 

[casualbb]

I've been reading with great interest everyone's opinions on what the most effective chest exercise is. I would love to know since chest has always been my weak spot. I've seen alot of negative comments about flat benching but don't see any info as to why it is not effective. Anyone know? Thanks.

Flat benching is effective if you don't injure yourself, which is a significant risk. It's an individual thing -- some can get away with a lot of flat benching, others have rotator cuff issues. I'd avoid it altogether; by the time you find out for yourself whether you can or cannot handle it it might be too late.

-casual

 

[blinddeafmute]

I thought I had a lacking "inner" chest too until I started doing inclines. It turns out that what I percieved was a lacking inner chest was really a lacking upper chest. It has started to come up and my lacking "inner" chest is slowly fading away.

Im not very big or anything, but I thought I was severly lacking there. My chest looked bowl shaped with only showing muscle towards the outer portion (near my shoulder and armpit).

My guess would be that it is really your upper chest and not "inner". Flat bench was doing nothing for it either.

 

[frayedends]

flat bench for me is the best for overall development, but I have long arms. If someone has shorter arms bench presses would probably be useless. Still, my inner chest is nothing too great either.