OK who wants to help me with my chest and growing it.

[LetsGrow]

BigGt is right, along with some of the other people here. I know i don't have any credibility on this forum because i just joined it recently, but a great way to measure success in size is by how much stronger you get. Lets face it the stronger you are the bigger the muscle has to be to support it, that with an on key diet you are set. And sense no one here has posted it here is my current routine for chest:
Flat Bench: 1 set warms up, 3-4 working sets (depending on how strong i feel that day)
Incline Bench: 1 set warms up, 3-4 working sets (depending on how strong i feel that day)
Incline DB Flyes: 4 working sets
Flat Cable Cross: 4 Working sets (on this movement i don't actually cross, i do it standing straight up and flye right to the middle and squeeze the hell out of my chest)
***Note on the last set of each excercise i do pauses for each rep, VERY hard but i feel it is doing a lot of good, also i do 8-12 reps per set***

Good luck with your routine, let me know if it works for you.

 

[BBBBig Phenom]

BigGt is right, along with some of the other people here. I know i don't have any credibility on this forum because i just joined it recently, but a great way to measure success in size is by how much stronger you get. Lets face it the stronger you are the bigger the muscle has to be to support it, that with an on key diet you are set. And sense no one here has posted it here is my current routine for chest:
Flat Bench: 1 set warms up, 3-4 working sets (depending on how strong i feel that day)
Incline Bench: 1 set warms up, 3-4 working sets (depending on how strong i feel that day)
Incline DB Flyes: 4 working sets
Flat Cable Cross: 4 Working sets (on this movement i don't actually cross, i do it standing straight up and flye right to the middle and squeeze the hell out of my chest)
***Note on the last set of each excercise i do pauses for each rep, VERY hard but i feel it is doing a lot of good, also i do 8-12 reps per set***

Good luck with your routine, let me know if it works for you.

THanks

 

[BiggT]

To answer what you said you were asking for, I really don't do anything most people would consider a 'chest' exercise at this point in my training. I don't even think in terms of bodyparts, I consider it all pressing. I'm pushing my close-grip bench now, along with behind-the-neck push presses, and I use dips as assistance.

I usually do 5 triples of push presses, some backoff sets of strict pressing, followed by dips. A few days later, I close grip 5x5 pyramiding the weights, then a few backoff higher rep sets, then some standing overhead d-bell presses. I write everything down and strive for increases in weight each workout.

I didn't mean to come off the wrong way before, just that I strongly believe that a slight tweak of an angle, or turning your palms in on flyes or doing a burnout set of this or that is not going to make a bit of a difference. The only two options for people are size or appearance. If you want size, keep it simple, a press or two and train it progressively while eating more calories than you burn.....if you want to improve appearance, then drop bodyfat by eating below maintainence calories.....all the BS about points of insertion, angles, cables vs machines, flyes on an incline or decline doesn't make a bit of a difference, if you dropped all that crap and just pressed, you wouldn't miss any of it.

 

[Singleton]

So what is the proper way to do dips....So it hits your chest...

The dip stations at most gyms are inadequate for chest. Too narrow.

This is what I like:

Wider than shoulder width, maybe 25% wider.

I adjust my elbows so that myshoulders don't grind.

Head down, hunched over, keeping my shoulders down (not shrugging up).

I found that I can do this with two dip stations side-by-side. I did this at the arques 24 hour fitness in Sunnyvale and it worked great.

If you have two dip stations side-by-side and they're not bolted to the floor, you position them so that the width is adequate and that they're slightly angled out, like this // \\ . Adjust the angle of the dip stations so it is comfortable, somewhere between pronated (palms down) and semi-supinated (palms facing each other).

I use the weighted belt to add extra weight.