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Help me get big CHEST!!!

T

tha_pllaya

New member
i cant seem to pump my chest up,

i do DB inclinced
then BB Benchpress
then BB declined

during these excercises I:
-try to make sure that the only part of my back that touches the bench is my shoulder blades by arching my back
-try to flex my pecks while i am doing bench presses
-Keep a wide grip on the bar
-go all the way to my chest
-after these excercises i jump on the ropes and pull them together(sorry i dont know what to call it)

then i do my back
i never feel sore, and i always go for 3 sets of 10, untill i can then i bump up the weight
any tips????????
 
Drop the DB declines.

It sounds like you are talking about cable cross-overs or cable flies. Another variation to this is to put an incline bench in between the cable crossover machines and do chest flies from this position.
 
I disagree with cwc. I think you should keep thr declines and switch to DB instead of BB. This excercise will make your chest fuller and much bigger.

Plus try to use a weight that you can max out on 6 reps. Make sure you have a spotter just in case.

just my 2 cents
AK
 
Yea i agree with using the barbell. Also try increasing the intensity. Decrease your rest time between sets and mayeb throw a few more sets in.
 
My point for dropping the declines is the FACT that you can not isolate the "lower chest" by doing ANY excercise. It just can't be isolated. It's a fact. However, the flat barbell press will hit the top clavicular muscle fibers (the muscle fibers that attach at the top of the chest on the clavical) and the sternal muscle finbers which attach to the sternum. Also, doing inclines will put infisis (sp?) on the clavicular muscles.

I just opted to put the flyes in there to hit the whole chest depending on which angle one decides to use.
 
Yes, it can be isolated: DB declines. The myth that Flat bench press does your whole chest is not true. You also need your upper and lower chest worked out. In a flat bench press your shoulders are doing a lot of the work.

I agree with you on the flyes they're a great excersice for defining the chest.

AK
 
oh yeah, and dips with your body at 45 degrees is also great for the lower chest. If your body weight is too light just strap on some Dumbells.
 
Another one to consider would be dips - lean slightly forward to emphasize chest instead of triceps. A good change of pace from presses but still somewhat of a compound movement that hits up your entire pec group. If you can do 3 set of 10 then get a belt and start adding weight.
 
tha_pllaya said:
i cant seem to pump my chest up,
i never feel sore
any tips????????
Click to expand...

My best tip is to tell you that a pump has no significance to hypertrophy or strength gain and neither does DOMS (soreness).

I'd put infintiely more effort into improving your numbers in the squat, dead, bench, row, and overhead than I would about isolating a particular region of the pecs. If your best set of 10 goes up 50lbs on all lifts, your chest will be much bigger.
 
Madcow2 said:
My best tip is to tell you that a pump has no significance to hypertrophy or strength gain and neither does DOMS (soreness).

I'd put infintiely more effort into improving your numbers in the squat, dead, bench, row, and overhead than I would about isolating a particular region of the pecs. If your best set of 10 goes up 50lbs on all lifts, your chest will be much bigger.
Click to expand...
if u dont take this guys advice, then at least add weighted dips in there
 
I'm not saying that you can't emphasize the bottom area a little more, but I am saying that you can not ISOLATE the bottom of the pecs. If you want a "hard-line" there, put on a lot of muscle and cut the fat.
 
How often are you training chest? In my experience, 2x week will yeild better gains than 1x per week. As for exercise selection, incline press, flat press, and dips is all one can hope for.

Don't even breath a wiff of that hammer strength machine or pulley station though.
 
psychedout said:
Don't even breath a wiff of that hammer strength machine or pulley station though.
Click to expand...

By far the most used pieces of equipment at my gym...especially the pulley station for what I call 'running cable flys'...basically clear a 3-4 ft path, set the pins to the bottom of the stack and awaaay we go.

There's always a line up there, people asking to cut in, work in, are you done yet, how many sets so on and so forth. Bally's really should get another one.

BOOEY said:
Internet rumors: I've heard Stallone got implants for Rocky IV and Celebrity Fitness Guru John Basedow also has them.
Click to expand...

You mean he didn't get them by doing his pushup video? :worried:

I like how at the end of his commercial you see him brushing a piece of lint off his bicep :qt:
 
Stay with heavy weight for bb and db presses, and work your back with equal intensity as your chest. Give it some time.
 
SublimeZM said:
or life implants


(didnt he die in the tsunami)
Click to expand...

No it was a rumor, but I guess it spread so fast and far that they put a message on his website denying that he died there. LOL
 
Drop the decline shit.

Straight Bench press and weighted dips. Incline dumbbell press maybe too

They say all Serge Nubret did for chest was flat bench.

Its like shoulders - you see guys in the gym doing 100 variations of raises while neglecting important things like pressing movements...no wonder they still have pussy looking shoulders.
 
UA_Iron said:
Drop the decline shit.

Straight Bench press and weighted dips. Incline dumbbell press maybe too

They say all Serge Nubret did for chest was flat bench.

Its like shoulders - you see guys in the gym doing 100 variations of raises while neglecting important things like pressing movements...no wonder they still have pussy looking shoulders.
Click to expand...
surge nubret?

never heard of him, prolly had shitty chests ;)
 
I found something a year ago or so that really burns my chest bad! Imagine you are doing a flat or incline bench with dumbells. If you re laying there and have the bd's at your side palms facing away from you then you lift up and rotate them in to touch (palms facing together). Well, I rotate them SLOWLY around an touch the 2 outside heads of the db to where my palms are facing in towards me then, and then SLOWLY rotate them out, away and down to complete one rep. If you stop for a half a second when they are rotated around at the top of your rep and you contract your chest, it really seems to burn like hellfire for me. Make sure you go slow especially with heavier weight, proper form is the key. I do it at least once a week. However, madcow knows his stuff so the 5X5 may be a good way to go.
 
Madcow2 said:
My best tip is to tell you that a pump has no significance to hypertrophy or strength gain and neither does DOMS (soreness).

I'd put infintiely more effort into improving your numbers in the squat, dead, bench, row, and overhead than I would about isolating a particular region of the pecs. If your best set of 10 goes up 50lbs on all lifts, your chest will be much bigger.
Click to expand...

I swear when I focus on OH Press my Upper Pecs seem to grow almost like I'm doing INclines
not sure if that's normal or not
 
Try doing more eccentric and doing more weight after each set with the bench press. Like 1 second up and 3 seconds down. Do a couple 8 rep warm up sets. The Do 4 regular sets. 7-8 reps for first. 6-7 reps on second. 4-5 on third and 2-3 on fourth. Then on 5th set do a lightweight of 10-12 reps. That really puts good burn. Then do a 6th superset imediately without rest of incline dumbbell flies to failure aiming at 12-15 reps either with the cables or dumbbells. And that is the day's workout for chest. Just those 6 sets plus 2 warmup sets for the whole week. For the warm-up sets use a really lightweight and go really slow for about 8 reps concentrating on form and just using the chest. Dont do any isolation exercises like using machines. Substitue dumbbell presses for bench presses once in a while. This worked good for both me and my friend.
 
AhMadKooL said:
I disagree with cwc. I think you should keep thr declines and switch to DB instead of BB. This excercise will make your chest fuller and much bigger.

Plus try to use a weight that you can max out on 6 reps. Make sure you have a spotter just in case.

just my 2 cents
AK
Click to expand...
Declines are a waste of time. Drop the declines. Flat, inclines, dips, db flies.
 
quadkilla31 said:
Declines are a waste of time. Drop the declines. Flat, inclines, dips, db flies.
Click to expand...

hmmm; I guess Ronnie coleman got it all wrong ;) no flame here bro but it's in his video Cost of Redemption.

don't believe me check it out: (Day 3)

http://www.mesomorphosis.com/store/videos/ronnie-coleman-cost-of-redemption.html


DAY 3

Meal #1
Chest, Triceps & Abs
Abs Part 1
Bench Presses
Incline Bench Presses
Decline Bench Presses
One-Arm Dumbbell Extensions
Machine Dips
Pressdowns
Abs Part 2
Meal #2
Cardio
Meal #3
Meal #4​

AK
 
Hopefully this isn't a double post......
It takes time. Work your pecs hard, but don't forget the other "main" exercises - squats and deadlifts. I started doing deads (not even 2 months ago), cause everyone here says how important they are. I still can't lift much, but my bench has gone up 15-20 pounds.
 
AhMadKooL said:
hmmm; I guess Ronnie coleman got it all wrong ;) no flame here bro but it's in his video Cost of Redemption.

don't believe me check it out: (Day 3)

http://www.mesomorphosis.com/store/videos/ronnie-coleman-cost-of-redemption.html


DAY 3

Meal #1
Chest, Triceps & Abs
Abs Part 1
Bench Presses
Incline Bench Presses
Decline Bench Presses
One-Arm Dumbbell Extensions
Machine Dips
Pressdowns
Abs Part 2
Meal #2
Cardio
Meal #3
Meal #4​

AK
Click to expand...


your reasoning....it makes perfect sense! Lift like ronnie, LOOK LIKE RONNIE!!!!

:rolleyes:
 
AhMadKooL said:
hmmm; I guess Ronnie coleman got it all wrong ;) no flame here bro but it's in his video Cost of Redemption.

don't believe me check it out: (Day 3)

http://www.mesomorphosis.com/store/videos/ronnie-coleman-cost-of-redemption.html


DAY 3

Meal #1
Chest, Triceps & Abs
Abs Part 1
Bench Presses
Incline Bench Presses
Decline Bench Presses
One-Arm Dumbbell Extensions
Machine Dips
Pressdowns
Abs Part 2
Meal #2
Cardio
Meal #3
Meal #4​

AK
Click to expand...
He also takes lots of drugs too, but i bet that's not in the movie now is it.
 
quadkilla31 said:
He also takes lots of drugs too, but i bet that's not in the movie now is it.
Click to expand...

Drugs is definetly a big factor; but i bet without proper nutrition and training he wouldn't be where he's at right now
 
AhMadKooL said:
Drugs is definetly a big factor; but i bet without proper nutrition and training he wouldn't be where he's at right now
Click to expand...

I'm pretty sure when you're doing 10+ grams of gear, eating 10,000 calories a day, and have the genetics of a comic-book superhero, the only thing that really matters is that you're lifting weights that get heavier over time.
 
Debaser said:
I'm pretty sure when you're doing 10+ grams of gear, eating 10,000 calories a day, and have the genetics of a comic-book superhero, the only thing that really matters is that you're lifting weights that get heavier over time.
Click to expand...

I think that's all that matters in general
 
You can't beat "forced reps" or "negatives" for size. Also, try to start with incline, go real heavy and get a spotter to give you 3 or 4 "negatives" on your last two sets of every exercise. You'll see some improvement real fast.

Grab Arnold's Modern Bodybuilding book, there are great little tips and pointers in there that you may have never thought about.

Another little secret I picked up from a couple of my BB friends is the 250 push up workout. Its impossible to get them in one shot, but if you do sets of 40 or 50 then even get down to sets of 5 or 10 until you hit 250 you'll really feel a burn. I was sore as hell, but it really thickened me up in the shoulders,upper chest and tri's. Almost as good as the EQ, just made me thick up top. I wouldn't do it all of the time, but throw it in every couple of weeks instead of chest.

Also, make sure you have a good Post Workout Drink, I just started back on them again and I really noticed a difference in the first week!!
 
Madcow2 said:
My best tip is to tell you that a pump has no significance to hypertrophy or strength gain and neither does DOMS (soreness).

I'd put infintiely more effort into improving your numbers in the squat, dead, bench, row, and overhead than I would about isolating a particular region of the pecs. If your best set of 10 goes up 50lbs on all lifts, your chest will be much bigger.
Click to expand...

i have done just that for about the last 5 months, and come up a bit in squat, dead, and bench, but i still see little result in my chest. the major gains i've noticed are in my overall frame, shoulders, back, legs. i've gained about 20lbs and my numbers are increasing, but i just can't manage to increase the size of my chest
 
AhMadKooL said:
Yes, it can be isolated: DB declines. The myth that Flat bench press does your whole chest is not true. You also need your upper and lower chest worked out. In a flat bench press your shoulders are doing a lot of the work.

I agree with you on the flyes they're a great excersice for defining the chest.

AK
Click to expand...


Hey dude, there is no such muscle. You a fuggin mutant? There is only the clavicular and sternal pectorals, no such thing as a lower pec
 
redguru said:
Hey dude, there is no such muscle. You a fuggin mutant? There is only the clavicular and sternal pectorals, no such thing as a lower pec
Click to expand...

Thank you. I tried to make this point earlier in the beggining, but I was dismissed. :rolleyes:
 
cwc73 said:
Thank you. I tried to make this point earlier in the beggining, but I was dismissed. :rolleyes:
Click to expand...


A lot of people get their info from the muscle comics, so we really can't blame them. The lower pec is a fallacy as is trying to exercise only the inner edge of the pecs to get more cleavage. You could do dumbbell flyes till the cows come home, you can't exercise only part of a muscle.
 
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