I have no Chest,I have no Chest

[theoak01]

its always been my worst body part. and Ive tried alot of things and have decided to add another day of chest in but with a different style

chest day1
Flat Bench 3reps 5 sets
Incline bb 3 reps 5 sets
Flat db flys 5 reps 3 set

chest day 2
Flat Db bench 5 reps,4 sets
Incline Db 5 reps 4 sets
DeclineDB 3 reps 3 sets

I finally got tired of getting stronger in the chest but no size in it while the rest of my body grows,so hopefully this will remedy it,I mean the 2nd day after I work chest I feel strong again,so I think it recovers fast. what do you guys think about this as just a catch up.

also I weighed in at 190 today after the morning washroom etc with 15.5 arms and a 44 chest at 5'6

 

[casualbb]

That's a lot of volume buddy... I'd drop some sets but keep both days.

 

[theoak01]

so maybe do
flat bench 3 set
db incline 3 sets
flys 3

and 3 sets per exercise on day 2?

Ill post a pic to show how underdeveloped it was a year ago and not much has changed except the rest of me

 

[theoak01]

here is me april of last year around 175 14-15% I believe

my chest has stayed the same but I am 190 now with everything else much larger making my chest look even smaller when I have no shirt on

 

[louden_swain]

Make incline pressing a priority!!

 

[athlete0185]

inclines and dips...i swear by it.

 

[WarriorPL]

Make incline pressing a priority!!

I was in the same boat as you about 6 weeks ago. Now that i do inclines (just like louden had told me too), i started to gain mass. goodluck

 

[Vulgar_Display_Of_Power]

I finally got tired of getting stronger in the chest but .....

Yeah, some people got it rough, boohoo

Not much into BB style training now, but weighted dips, incline anythings, heavy flyes, and Db pullovers used to seem to give me a nice chest when training for looks.

 

[theoak01]

so I should base my program around incline and back off back to the one day a week?

dips arent possible as my gym has nowhere to do them


hows this

Incline Db 6 sets 3 reps
Flat Bench 3 sets 5 reps
Incline flys 3 sets 5 reps?

 

[WarriorPL]

incline barbell should be your priority

 

[athlete0185]

^^^what!!!!! what kind of gym is this. you tell them to fork out some dough and get a dip station.

 

[theoak01]

college gym bro,we had one in the summer but they took away the universal station it was attached to,and time and money dont permit me to go elsewhere.

Wizkid thanks for the help,I will def start with incline bb next chest workout

 

[Exodus]

how old are you and how long have you been working out.

X

 

[supersizeme]

Oak, for a guy who wants more size, you are still keeping your reps in the powerlifter range. Bump up the # of reps per set. 3 rep sets are geared more towards strength gains rather than putting on mass. Definitely start off on inclines like Wiz said.

 

[Tweakle]

My pecs suck almost as much as yours so I'm doing 5x5 dips followed by 2 sets of hammer inclines (10-12) once a week. I'll let you know if it works


failing that you coudl try Loudens Okie Chest Blast - 3 sets of cowtipping superset with cockfighting to failure.

 

[louden_swain]

failing that you coudl try Loudens Okie Chest Blast - 3 sets of cowtipping superset with cockfighting to failure.

 

[Debaser]

Why do people think incline presses are the magical solution to everything? They're not terribly different from flat presses other than they involve the shoulders more.

I have a simple question, how much do you bench? What is your 5 rep max, for example?

 

[louden_swain]

Why do people think incline presses are the magical solution to everything? They're not terribly different from flat presses other than they involve the shoulders more.

I have a simple question, how much do you bench? What is your 5 rep max, for example?

Post up some pics of your chest. . . . we will see who knows how to build the chest.

Inclines are a much safer movement and with the proper technique you can minimize the role of the delts.

And one other thing. . . never ever post on my threads again. . .cause frankly I get irritated when I see all of your posts. . at least do that favor for me.

 

[Debaser]

Post up some pics of your chest. . . . we will see who knows how to build the chest.

Inclines are a much safer movement and with the proper technique you can minimize the role of the delts.

And one other thing. . . never ever post on my threads again. . .cause frankly I get irritated when I see all of your posts. . at least do that favor for me.

My chest isn't extraordinary but it's not bad, and the upper part is very developed despite the fact that I rarely if ever do inclines.

You say the proper technique. I've also seen you say you do 45 degree inclines. Tell me now how you minimize the involvement of the delts. How much chest involvement does an overhead press have, because you're even closer to that than traditional inclines.

Last, we can see now who is the childish one. I'll post wherever I damn well please. If you want to stay injured, that's your perogative. I've tried to be helpful. You're one of those guys that only posts to get replies that he wants to hear.

 

[Mike_Rojas]

You might want to give heavy barbell decline benches a try. They have made a difference in my chest.

As far as inclines, I feel them more in my shoulders than my chest. Maybe people's structure varies somewhat on how effective they are?

 

[Arnold'sApprentice]

you say you're only wanr chest MASS but continue with 3 rep sets....wtf? Make at least one of your 2pw chest workouts in the 8-12 rep range and the second in the 4-6 ...this is working amazingly well for me and is pretty safe for u to try.

 

[Outtlaw]

hows this

Incline Db 6 sets 3 reps
Flat Bench 3 sets 5 reps
Incline flys 3 sets 5 reps?

You need to do more reps. Building your chest isnt that different than building other parts of your body. I'd try and use the same principles that work for you on your other body parts.

 

[Prime Rib]

Inclines have transformed my chest. REGARDLESS of what anyone else says...

I was stuck on doing nothing but flat bench movements for over a year. Started getting really disappointed with my chest growth, and decided to make a change. After 3 months of making Inclines my priority, I have seen more chest thickness than I saw from 1 yr of flat benching. From now on, flat benching is a secondary lift. If you want a big chest, do inclines. If you want a mediocre chest and big ego, do flats..

Josh

 

[Outtlaw]

college gym bro,we had one in the summer but they took away the universal station it was attached to,and time and money dont permit me to go elsewhere.

Wizkid thanks for the help,I will def start with incline bb next chest workout

I've done dips between 2 chairs in my house plenty of times when I had to. Sometimes you just have to make it work.

 

[c3bodybuilding]

Worry about putting mass on overall, and chest size will follow. Theres no need to do this, that and this. Pick one exercise, and work on getting the weights up. Good starts are ANY of the training methods in the stick above. HST, Oldschool, Dual factor, DC, or Realgains post in the womens board, etc, etc. Pick one, and stick with it, eat good and you will not only see chest growth, but overall growth as well. Good luck brother, and let us know how it goes.

 

[casualbb]

With respect to chest... flat barbell has high activation of BOTH sternal and clavicular pecs (upper and lower).

Incline, by contrast, keeps upper pec activation the same but just drops the lower.

So inclines are a useful tool if you feel that your upper chest is lacking size. But it's certainly not the end-all of chest exercises.

I do agree that it's safer than flat though.

Best combo in my opinion: chest dips and slight (20 degree) incline press

 

[casualbb]

And one other thing. . . never ever post on my threads again. . .cause frankly I get irritated when I see all of your posts. . at least do that favor for me.

That's not cool...

 

[Synpax]

Heya,

I've gotten some good chest gains with my routine. I hit the chest every 4 days with:
flat bench 4x8
Incline bench 3x8
decline bench 3x8
assisted dips (lean forward for more chest) 3x12
cable cross overs 2x15

I follow this with additional tri work. Peace and good luck!

 

[guldukat]

Geez-o. Can't we have one fight-free thread?

Irish, I'm with Supersizeme: you're not doing near enough reps. 3 rep sets are nice and all, but if development is a problem it's clearly not enough.

I'd restructure your routine such that you only did a handful of hard sets per workout, like low-incline press x 1-2 sets to failure (or close thereto), parallel dip x 1 set to failure (or close), etc. I'd at least try 8 reps per set...10 would be better. Emphasize the negative somewhat, and work toward moving more weight each workout.

You might also address your set-up; i.e., are you a pec bench presser?

 

[MattRecc]

weighted dips and incline smith machine presses work well for me, regular incline barbells seem to burn out my shoulders, i think the added support of the smith helps and i really get a nice burn and stretch in my chest using it. I started doing these 2 exercises and havent gone back to flat bench or flyes in over 3 months

 

[louden_swain]

Here are a couple of techniques that you can use.

When performing incline presses, keep the bar in a straight path. . .let the bar come down 1 inch below the clavicle bone.

Also, When pressing. . do not lockout at the top. . .essentially you are getting a 3/4 press. Keep constant stress on the muscle.

Keep your technique solid. If this requires decreasing your weights. . then do so.

I wish you luck.

 

[sk*]

Inclines are good cause they hit the chest very well ... much better than flat bench. Try it sometime debaser. Take a wide grip and you will see what I mean. They won't cause you injury unless you are stupid.

There is no need to type up a scientific explanation on why they work. It is simple, they work. They stress the chest very well as many long time lifters have claimed. These aren't people that have done inclines once in their life and came up to a conclusion, no, I am talking about experience.

You simply don't have this experience, so give it a try before indirectly putting down a lifter who has been training over 10 times as long as you have.

-sk

 

[guldukat]

Guys,

I like incline presses too, but Debaser's point was that it can't make up for other short-comings (overwhelming training volume, bad technique, too few reps, etc.).

I think Irish's rep range, not exercise selection, needs the most attention. After that's fixed, we can talk about ancillary stuff like flat bench vs. incline, low incline vs. high and so on.

 

[Synpax]

I've been watching people do inclines (I do them as well - after burning on flat) and noticed that people often arch their backs on them that they turn into flats. And arch so much on flats that they turn into declines. Am I the only person who actually lays flat on the bench when I'm training? I can understand the contortion for competition but....?

 

[theoak01]

ok guys I will up the rep range,and see where that gets me, and I have been training about 6 years now,started around 130lbs of fat. and I am 19,the muscle I am adding however is much thicker than before

Im also going to try starting with inclines as thats a approach I havent tried,I always used them as a secondary exercises.

thanks again for your help guys,I will keep you updated and post pics once I hit 200lbs

 

[PIGEON-RAT]

I used to be skeptical of inclines because they felt awkward, but now that I'm doing them I'm finally starting to get some chest development. They're also much easier on my shoulders. Flat bench kills my rotator cuffs.

Now my only problem is that my chest sinks in toward the center so I barely have inner-lower pecs. It's been a long hard road, but dips are the only thing that's been helping that.

 

[louden_swain]

I used to be skeptical of inclines because they felt awkward, but now that I'm doing them I'm finally starting to get some chest development. They're also much easier on my shoulders. Flat bench kills my rotator cuffs.

Now my only problem is that my chest sinks in toward the center so I barely have inner-lower pecs. It's been a long hard road, but dips are the only thing that's been helping that.

Pigeon,

Give it time brother. It takes a few years to develop depth in the chest. With hard work and patience. . . you will reach your goals.

To keep constant stress on the chest fibers. . use a 3/4 press motion.

 

[guldukat]

ok guys I will up the rep range,and see where that gets me, and I have been training about 6 years now,started around 130lbs of fat. and I am 19,the muscle I am adding however is much thicker than before

Im also going to try starting with inclines as thats a approach I havent tried,I always used them as a secondary exercises.

thanks again for your help guys,I will keep you updated and post pics once I hit 200lbs

Sounds good.

Might I further recommend that you do barbell inclines? DBs are awesome, but a barbell (or Smith, for those inclined, haha...) allows you to go up in small increments.

 

[louden_swain]

Smith machine inclines are excellent for isolating the chest. . however, they are poor for developing stabilizer muscles and letting you use your natural plane of motion.

Dumbbells area n excellent choice. . be sure to warm up and get a spotter when you go heavy.

 

[louden_swain]

Another exercise that most people forget about is the dumbbell pull-over.

This exercise is excellent for stretching the pectoral muscles.

 

[guldukat]

Another exercise that most people forget about is the dumbbell pull-over.

This exercise is excellent for stretching the pectoral muscles.

Yeah, I guess I just see them as a "jack of all trades" movement...a good bit of lat, some triceps, some chest, serratus. It seems like energy maybe better spent on a press...

I dunno. One could always do them purely as a stretching movement a'la DC, after the work sets were out of the way?

I'm up in the air over BB vs. Smith inclines. On the one hand, the isolation of the machine's a plus: all you have to do is concentrate on the contraction, so all your energy is spent simply moving more weight. Self-spotting's also a little simpler.

But as you said, Smith presses don't do much for the stabilizers, and for that matter I think it's harder to "get in the groove" on the Smith. I always had a bitch of a time getting the bench set up just right...even if I was off by a cm, I'd be pushing in a different plane, you know? I didn't have that trouble with a barbell, even when I hadn't done them in a long time and was shaky.

I still like some kind of bar, Smith or real, over dumbbells, though. DBs are superior in some respects, like greater ROM and the fact that they allow you to bring your hands closer together at the top.

The problem is, you have to work the reps awful high before you can take the next step up in weight...even going from 100's to 105's is a 10 lb. jump total, whereas with a bar you could go up 5 lbs. at a time.

Also, most guys really struggle on the first rep of DB presses, robbing one of potential strength. Getting into position isn't easy either, and though forced reps are easy enough, I bet rest-pausing with dumbbell presses would be more difficult yet.

It stinks that there are pros and cons to each exercise...we need one that's all pros Fortunately the cons are pretty insignificant; one can't really go wrong with any exercise discussed in this thread.

 

[Debaser]

Inclines are good cause they hit the chest very well ... much better than flat bench. Try it sometime debaser. Take a wide grip and you will see what I mean. They won't cause you injury unless you are stupid.

There is no need to type up a scientific explanation on why they work. It is simple, they work. They stress the chest very well as many long time lifters have claimed. These aren't people that have done inclines once in their life and came up to a conclusion, no, I am talking about experience.

You simply don't have this experience, so give it a try before indirectly putting down a lifter who has been training over 10 times as long as you have.

-sk

Where did I say that inclines weren't a good movement? I simply said they're like a flat bench with slightly more delt activation and slightly less pec activation (the higher the angle the more shoulder recruitment). If you doubt this, then you need to learn some simple biomechanics.

Dips and decline presses are the number one chest mass builders. Why? Because your pecs' function is to bring the arms not only out but down as well. If you want to talk about experience, then there are several people who agree with me on my points who have 20+ years of experience. So what does that tell you?

 

[Prime Rib]

Debaser, How long have you been lifting?

 

[theoak01]

I think body hair has been masking growth on my chest,even though minor my chest has been growing on the one day a week of what I was doing and the upper pecs are coming out, once I get a replacement serial wire for my digital cam I will post up the pics I took after shaving down. but I will still try to speed up the growth process with incline more.

also I do declined since I got back training hard in sept which may support Debaser, either way I appreciate everyones help thanks again guys

 

[Debaser]

Debaser, How long have you been lifting?

Do you know what ad hominem means?

 

[Prime Rib]

Do you know what ad hominem means?

Yeah it means you avoided my question by asking another question. Again.....How long have you been lifting?

 

[Debaser]

70 years.

 

[Prime Rib]

LOL....Obviously not very long.

 

[wlhosch]

Do you know what ad hominem means?

I do Debaser, and it was a legitimate question considering how often I have seen you make categorical statements. Different people respond differently. (I know you believe in genetics!) I think that you need to display a little more humilty. Maybe after you've lifted for a few decades, maybe, you will agree that there is never one simple answer. Of course, I could be wrong...

 

[Debaser]

LOL....Obviously not very long.

Ad hominem means judging or attacking a person, rather than their arguments, in a debate. I have been lifting for one year. Since you don't seem to understand that what you're doing is a terrible way to try and make a case, would it make you feel better if realgains or DC were saying the same thing to you (which they would because we agree on all these points)? DC is 300 lean lbs. Now I'll use your own ignorance against you: what are your stats? Are you bigger/stronger than he? Or realgains? Or Iron Addict? etc. etc. etc....NO?! WELL PRAISE JESUS FOR YOUR ARGUMENTS MUST BE COMPLETELY AND UTTERLY FALSE. Jerkoff.

 

[Prime Rib]

Debaser, I eat people like you for breakfast everyday in a professional word. You're very weak minded, and much more like a follower than a leader. Here's why...

Just about every post I see you make, you're trying to correct someone, tell them they're wrong and/or full of shit, and then begin to preach your own gospel....or is it YOUR gospel? Obviously not with comments like this.....

"Well Joe blow weighs 300 lbs and he would agree with what I say"

"There are people that have been lifting for over 20 yrs that will agree with me"

That could possibly be true. But the only way you could be so sure those guys would agree with you is because you are using other people's knowledge and quoting it as your own, then saying they would agree with you. Weak.....

BTW, why don't I ever see you telling Polish he's full of shit, or needsize? How come I don't ever see you being a critic on their threads? Because they have far more knowledge than you can remember to quote from someone else's mouth, therefor you'd lose the argument.

Me? Don't worry about me. I do not constantly enbark on a journey to prove everyone (well, the less knowledgable guys) wrong on this site. I offer my experiences, offer what I have learned and what has worked for me, however I do not state my experience as fact with the implication that what someone else said is complete bullshit.

One more thing. In my line of work, dealing with weak minded people...they usually refer back to name calling instead of solid statements in their defense. You do that quite a bit. Just a thought...

Have a nice day Deboner, you better hurry up and close this thread so you can go find someone else to prove wrong.

Josh

 

[Prime Rib]

BTW, I wasn't attacking you. Merely curious to how long you have been training but I gathered from your immature reply that it hasn't been very long....

 

[Debaser]

BTW, I wasn't attacking you. Merely curious to how long you have been training but I gathered from your immature reply that it hasn't been very long....

Don't cover it up now, you were going to instantly remark that I must not know what I'm talking about since I've only been training for a year. Ad hominem defined. There is no other reason that you would be instantly curious of my time training, especially since I've posted it numerous times.

 

[chewyxrage]

Hey not to interupt the arguments,
but my split works out so that I'm doing chest/tris on day 1 and then delts/abs on day 2.

Since I incline bench on day 1, am I fatiguing myself too much for the delt workout the next day? I mean I don't feel sore in the muscles, but if it is hurting my gains then I will switch the days up.

Thanks and K for any response to this question.

 

[Prime Rib]

Don't cover it up now, you were going to instantly remark that I must not know what I'm talking about since I've only been training for a year. Ad hominem defined. There is no other reason that you would be instantly curious of my time training, especially since I've posted it numerous times.

I am covering up nothing...

You made me "instantly" curious because you speak like your knowledge is the only knowledge, and everyone else should learn something from YOU. So, I was curious to where you get this mindset from. Stop getting defensive so soon, this is my 3rd post to you and I STILL haven't said anything about you being "full of shit" or "you don't know what you're talking about". Actions speak louder than words friend, something I have learned along the way..

BTW:
<------If you notice, I don't come around much, so I haven't really noticed anywhere you posted about your past training. Honestly the ONLY thing I ever see you do is correct people, instead of just offering your knowledge as advice instead of pounding it as fact..

Good luck brother, you have a lot to learn..

Josh

 

[Debaser]

Debaser, I eat people like you for breakfast everyday in a professional word. You're very weak minded, and much more like a follower than a leader. Here's why...

Just about every post I see you make, you're trying to correct someone, tell them they're wrong and/or full of shit, and then begin to preach your own gospel....or is it YOUR gospel? Obviously not with comments like this.....

If you can't handle adult debate, go back to fucking highschool and quit wasting my time. Seeing as how lots of new trainees read this board every day I'll correct what I damn well want to to prevent the spread of misinformation.

"Well Joe blow weighs 300 lbs and he would agree with what I say"

"There are people that have been lifting for over 20 yrs that will agree with me"

That could possibly be true. But the only way you could be so sure those guys would agree with you is because you are using other people's knowledge and quoting it as your own, then saying they would agree with you. Weak.....

I'm allowed to have my own opinions. I don't need to quote wherever I heard the original idea. My opinions are based on the ideas of several knowledgeable trainers/authors, which I (and thousands of others) have also used to my own success.

BTW, why don't I ever see you telling Polish he's full of shit, or needsize? How come I don't ever see you being a critic on their threads? Because they have far more knowledge than you can remember to quote from someone else's mouth, therefor you'd lose the argument.

Maybe you need to search more, because I have criticized their views before. Your statements are so horribly put together that they barely make sense, you're basically saying that they have so much more knowledge than I do, therefore I should accept whatever they say without question.

Me? Don't worry about me. I do not constantly enbark on a journey to prove everyone (well, the less knowledgable guys) wrong on this site. I offer my experiences, offer what I have learned and what has worked for me, however I do not state my experience as fact with the implication that what someone else said is complete bullshit.

I respond to posts. If I disagree, then LEAVE IT AT THAT, AND STOP BEING SUCH A PUSSY. I honestly can't BELIEVE you call yourself a member of the iron game YET PISS AND MOAN whenever someone would question authority. Grow the fuck up. Take a logic or debate or english class, anything that might make you semi-coherhent.

One more thing. In my line of work, dealing with weak minded people...they usually refer back to name calling instead of solid statements in their defense. You do that quite a bit. Just a thought...

I don't flame people unless they flame me first.

Have a nice day Deboner, you better hurry up and close this thread so you can go find someone else to prove wrong.

Deboner? Not that I would expect you to know what my name means or where it came from, but it looks like you've forgotten what you yourself said a mere sentence ago.

Josh

 

[chewyxrage]

Personally, the "Deboner" comment cracked me up.

Sorry

 

[slobberknocker]

Worry about putting mass on overall, and chest size will follow. Theres no need to do this, that and this. Pick one exercise, and work on getting the weights up. Good starts are ANY of the training methods in the stick above. HST, Oldschool, Dual factor, DC, or Realgains post in the womens board, etc, etc. Pick one, and stick with it, eat good and you will not only see chest growth, but overall growth as well. Good luck brother, and let us know how it goes.

Ah, C3. The voice of reason.

 

[louden_swain]

I have been lifting for one year.

I rest my case. . one year in the game telling people who have been lifting 10+ years that certain exercises and routines are no good. After all. . .he has tried it all.

But we shall put that aside. . you are the guru. . the go to man who is 100 percent correct about all aspects of training, dieting, and human body chemistry.

.
.
.
.
.
Actually, most knowledge is gained through experience. . . and my friend you have much to learn.

 

[Prime Rib]

Personally, the "Deboner" comment cracked me up.

Sorry

Thanks

Debrainer, I am not going to even bother wasting my time reading your reply. It's probably full of all the predictable shit that people like you say when somebody pulls their card. I tried to be mature about it, but if you wanna be a prick then get fucked man. People like give humans a bad name...

 

[slobberknocker]

Everybody here has a lot to offer. Let's just try to keep this civil. This board has always outshined the others because it's such a community. Let's try to remember that.

 

[Debaser]

Debrainer, I am not going to even bother wasting my time reading your reply. It's probably full of all the predictable shit that people like you say when somebody pulls their card. I tried to be mature about it, but if you wanna be a prick then get fucked man. People like give humans a bad name...

I'm absolutely positive that you DID read it, and simply didn't know how to respond. You tried to be mature about it but cracked a 7th grade insult? If ignorance is bliss, you must be the happiest man on the planet.

 

[guldukat]

I'm not sure what to say about this thread.

 

[Debaser]

Actually, most knowledge is gained through experience. . . and my friend you have much to learn.

Yes and your experience is serving you well, after 10 years of training you're bogged down with chronic injuries and can't even squat 400 lbs. I guarantee I'll be squatting more than you within 2 years.

 

[it stars sAddam]

I guarantee you in 2 years Ill be squatting more..... than I am right now...

 

[louden_swain]

Yes and your experience is serving you well, after 10 years of training you're bogged down with chronic injuries and can't even squat 400 lbs. I guarantee I'll be squatting more than you within 2 years.

Thats where you are severely mistaken. . I can squat well over 400lbs, but now I am rehabbing.

Also, most of my injuries are not caused from training. . I was a multi-sport athlete a few years ago.

If you know anything about sports or training. . you know the body is bound to break down over years of use.

As for your last comments. . . I really don't care about your claims. . . I am training for myself. I can post pics showing my previous achievements. . you cannot. You are making claims about the future, but I will disregard them because its all talk and no show.

Everything has come clear to me. . .you are nothing but a trouble maker and are super cancerous to this board.

Look how many people you have upset. . if this doesn't strike you. . then get your head examined.

 

[louden_swain]

. I guarantee I'll be squatting more than you within 2 years.

If you can guarantee that you will be squatting over 650lbs after only 3 years of training. . .look me up.

 

[guldukat]

Gentlemen, please. This is getting out of hand.

 

[c3bodybuilding]

Ok now, let's cut the crap. How is any of this helping the original poster? You two are being selfish by going on and on in this childish flame fest. The training board is a place for advice, and help, not thread hijacking that ends in a flame.

 

[tad69]

Best combo in my opinion: chest dips and slight (20 degree) incline press

WERD!!!

 

[STEP OFF]

back to topic: if you want mass, you gotta eat! no training method in the world will give you size if you're not eating enough.

but talking strictly training, try switching up your routine. do something radically different (5x5, high reps, westside, whatever), give your chest a shock.

do inclines work better than flat? do dips work better than declines? etc etc etc? doesn't matter, as long as you're working the chest HARD, eating enough, switching up your routine every so often, you should see growth.

 

[theoak01]

food intake is fine as the rest of me is growing and chest is lagging along I just didnt see it because of body hair,but slowly its coming.

also Im deleting this thread if anymore bickering continues

 

[sk*]

Where did I say that inclines weren't a good movement? I simply said they're like a flat bench with slightly more delt activation and slightly less pec activation (the higher the angle the more shoulder recruitment). If you doubt this, then you need to learn some simple biomechanics.

Dips and decline presses are the number one chest mass builders. Why? Because your pecs' function is to bring the arms not only out but down as well. If you want to talk about experience, then there are several people who agree with me on my points who have 20+ years of experience. So what does that tell you?

Re-evaluate your tone big man. There are ways of saying things to be more respectful.

People always jump on your throat cause of your tone, and you simple have no right to that kind of tone considering you haven't even been training for one year.

Also, I am sure loudin, myself, and others would listen to you and treat you with respect if you did do the same to us. You may have a lot to contribute, which is appreciated, but your tone is unexcusable.

-sk

 

[sk*]

Back to the original post, my three personal favorite exercises for the chest are:

1. barbell inclines
2. dumbbell inclines
3. wider grip dips

-sk

 

[Debaser]

Re-evaluate your tone big man. There are ways of saying things to be more respectful.

People always jump on your throat cause of your tone, and you simple have no right to that kind of tone considering you haven't even been training for one year.

Also, I am sure loudin, myself, and others would listen to you and treat you with respect if you did do the same to us. You may have a lot to contribute, which is appreciated, but your tone is unexcusable.

-sk

Practice what you preach. Your tone wasn't any better, and if you think I'm going to be friendly to someone who has called me a liar before, you need your head examined.

 

[sk*]

Practice what you preach. Your tone wasn't any better, and if you think I'm going to be friendly to someone who has called me a liar before, you need your head examined.

I'm friendly to friendly people.

You, however, posted an indirect reply to his post with negative comments. There is always a way of saying things.

-sk

 

[Debaser]

I'm friendly to friendly people.

You, however, posted an indirect reply to his post with negative comments. There is always a way of saying things.

-sk

I wasn't replying to louden necessarily. I was replying to everyone who thought incline presses were a magic exercise and that flat benches were ineffective. If you thought THAT post was negative, then you need to seriously lighten up.

 

[sk*]

Who are you kidding?

I'm done with this thread.

-sk

 

[TC2]

Why do people think incline presses are the magical solution to everything? They're not terribly different from flat presses other than they involve the shoulders more.

I have a simple question, how much do you bench? What is your 5 rep max, for example?

Inclines work your upper chest more.

A person with an impressive usually has a good full upper chest.

I would'nt mess with declines.

3 sets of 6 reps each go heavy slow with strict form, all body parts=once a week.

flat bench and inclines are all I do for chest and I'm not super strong but have a full filled out chest.

 

[Debaser]

Inclines work your upper chest more.

With respect to chest... flat barbell has high activation of BOTH sternal and clavicular pecs (upper and lower).

Incline, by contrast, keeps upper pec activation the same but just drops the lower.

 

[Lord_Suston]

For chest size I would recommend Incline and DIP/Decline, too much rotation of the humerus on Flat bench for my taste but a good secondary excercise.

I would say for size it really has to do with cadence, by going slower on the eccentric you can allow for more microtrauma; hence more growth physically.

For size gain related to strength I would train in the 4-6 rep range and then pund out some other excercises in the 8-12 range to hit other fiber types and increase time under load.

Like any other training method you need to look at your form, are you hand in too close, working your tris too much, do you arch, drop, bounce the weight??? is your diet on par? Do you squat or Deadlift??? Overhead press all these things together will help you get to your goals

 

[Thrower87]

Wide grip everything you do and always elbow out. Try medium/wide gip pushups, elbows out with heavy weight in a back pack. I have just started it and I'm doing 75 15 times. It really works. I'm thinking of bring down the reps and up the weight in a little bit. Dips work too the same. Another interesting way is to do close grip chins while flexing the pecs together hard. Builds the inner and outer pecs.

 

[Thrower87]

Wide grip everything you do and always elbow out. Try medium/wide gip pushups, elbows out with heavy weight in a back pack. I have just started it and I'm doing 75 15 times. It really works. I'm thinking of bring down the reps and up the weight in a little bit. Dips work too the same. Another interesting way is to do close grip chins while flexing the pecs together hard. Builds the inner and outer pecs.