I have no Chest,I have no Chest

[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