How do I get a solid chest?

[d.boyd1]

How do i get a solid chest?
Do i have to bench press at least my own body weight?
Work them more than once a week?
Any tips or ideas, just let me know

Cheers

 

[gymtime]

Do three chest excercises, once a week. Something like this:

Flat bench bar: 3 sets, 10,8,6 reps
Incline dumbell: 3 sets, 10,8,6 reps
Cable flies: 2 sets, 10,8 reps

"Solid" also involves lowering your bodyfat. So you also have to diet and do some cardio.

 

[Welsh power house]

Just bench press and incline press....work on adding more weight(with good form) to these lifts when ever ppossible, and eat like a cunt!

 

[twinturbo]

life heavy- as much as you can.

 

[Sniperwolf]

The chest has always been my weak point in my training. I've trained it harder then any other body part with benches and inclines over the years, but it is still the weak link. I really believe chest has a lot to do with genetics in that there is only so far you you take it. Recently I've been doing a lot more flyes and have noticed good improvement in the shape of the chest, and combined with a cutting diet, people are saying to me that my chest has got bigger, but in actual fact it's the same size as before. It just looks bigger because of the shape combined with a low bodyfat that gives it a hard look. So maybe if you can't seem to add mass to the chest with heavy benches try to shape it to give the impression of a big chest.

 

[TallChinese]

So maybe if you can't seem to add mass to the chest with heavy benches try to shape it to give the impression of a big chest.

I share the same experience... blame it on genetics!!

I'm doing 5 sets of 5 reps same weight (heavy!) flat bench press... then 2 sets of dumbell flyes of 8-10 reps and 2 sets of incline flyes of 8 to 10 too... so far so good!

 

[Lord_Suston]

You can either do your reps with a slower cadence, and use better form, or you can add more weight add try to shock your muscles.

The problem maybe you are doing the same routine over and over again, and it is no longer unusual for your body. Try to do some cardio and change the exercises in your routine.

Example, Incline then Flat then Flyes then dips try doing each exercise for 4 sets with a pyramid weight progression.

Ps your genetics will limit you when you start to get really big, so don't blame them just yet....

 

[Balls of Steel]

I would recommend decline db presses. Make sure you take each set to failure or your muscles wont be stimulated.

It sounds like you are a newbie. When I first started out I made the mistake of not training balls to the wall. Dont make the same mistake I did. Pump that last rep out if it kills you.

Use good form.

 

[gorth97]

I would go for low reps with weights close to your 1RPM.

Something like

Flat Bench:
2 sets warmups 10x
1 set 8 reps
2 sets 5 reps
1 set 3-4 reps

and do same for incline.

 

[PopiChulo]

NICE ANS SLOW FOLLOWING THROUGH THE WHOLE RANGE OF MOTION FEELING THE WEIGHT THE WHOLE WAY THROUGH, DEFINATELY DO INCLINE BENCH AND FLAT BENCH BUT USE DUMBELLS. INCLINE IS IMPORTANT IF YOU LOOK AT ALL THESE GUYS AT THE GYM THEY ALL HAVE NO UPPER CHEST . CUZ ALL THEY DO IS FLAT