Suggestions for a better chest/shoulders day

[Shades McCool]

I would like to have some suggestions on a better chest/shoulders day please. My chest is my weakest body part size wise compared to the rest of me. This is what my day looks like:

*Hanging Cleans
*Bench Press
Incline Dumbells 3x8-10
Peckdeck 3x8-10
Overhead dumbells 3x8-10
Lateral rasies 3x8-10
Front Raises 3x8-10

*Use The Bigger Faster Stronger rotation

How can I add some mass to my chest. Any suggestions are welcome. Thank you in advance!

 

[MidwestJ]

mass to chest is easy man. My favorite too. Check it:

1) I'd give shoulders their own day
2) I'd give chest it's own day too.

Chest do 3 or 4 exercises. For mass you're going real heavy weights with lower reps. for mass I'd say 5-8 reps

Do heavy bench 4 or 5 sets at 5-8 reps
Do some inclines same as bench
Make sure you do dumbell press with heavy weights 5-8 reps.

Dumbell press has been the KEY to chest size for me. I'm tellin you...the most beneficial for me is the dumbell press for size.

gotta eat heavy and rest heavy too.
good luck

 

[SofaGeorge]

mass to chest is easy man. My favorite too. Check it:

1) I'd give shoulders their own day
2) I'd give chest it's own day too.

Chest do 3 or 4 exercises. For mass you're going real heavy weights with lower reps. for mass I'd say 5-8 reps

Do heavy bench 4 or 5 sets at 5-8 reps
Do some inclines same as bench
Make sure you do dumbell press with heavy weights 5-8 reps.

Dumbell press has been the KEY to chest size for me. I'm tellin you...the most beneficial for me is the dumbell press for size.

gotta eat heavy and rest heavy too.
good luck

I aggree with chest and shoulders getting their own days if you are going for size. I disagree on bar bell bench.

I've found that most guys who have chest as their lagging body part don't respond well to bench. I don't know why because some guys get good chest development from barbell bench... and some don't.

If your chest is lagging hit dips first... preferably weighted dips for 4-5 sets in the 5 rep range. Proper form is critical lean forward and tuch your legs forward under you.

That said - dumbells rule for developing chest.

I also finish a work out with 1-2 high rep sets (20-30 range.) I want to hit fast twitch and slow twitch fiber. I seem to get a lot of stimulation out of just 1-2 high rep sets at the end... don't need more than that after a good low rep high weight workout.

I've also found that for bodybuilding - you need to go to failure. Powerlifters don't need to, but bodybuilders do. (The bodybuilders who say going to failure screws them up are usually doing too many sets.)