Tips for building great chest muscles.

[Rocky_Stallone]

I'm a "beginner" bodybuilder and I'm just wondering if any of you experts/pros out there can give me tips and advice on building great chest muscles. For now, I just do pushups and lift weights, but I do know there are a lot more to do than that so if there any advice or websites you could show me then that would be great. Thanks for your help.

 

[strong island]

You need to train hard, rest and eat. You need to educate yourself on training and nutrition. Its not like someone is going to say do 3 sets of inlinces and dips and voila you got arnolds chest. Plus genetics helps also.

 

[MrDbol]

Do this to get a huge chest:

Incline bench
500lbs- 6 reps x 3 sets
Decline Bench
500lbs - 6 reps x 3 sets
Horizontal Bench
500lbs - 6 reps x 3sets

Do all the chest machines in the gym: max weight - 6 reps x 3 sets

This would be your typical chest day. Do all of that, and you will have a huge chest. You might need to stretch before you do the bench press, and you will need to drink some orange juice 5 minutes before your workout to get some energy, you will need it for all that work.

 

[Nathan]

Are you only concerned about your chest because chicks dig a big chest or is it a lagging bodypart? Base your chest routine around heavy flat BB bench press, around 3-6 reps. Throw in some incline DB presses and some flyes and maybe a machine exercise and you'll see what you are looking in time.

 

[3000GT]

Do this to get a huge chest:

Incline bench
500lbs- 6 reps x 3 sets
Decline Bench
500lbs - 6 reps x 3 sets
Horizontal Bench
500lbs - 6 reps x 3sets

Do all the chest machines in the gym: max weight - 6 reps x 3 sets

This would be your typical chest day. Do all of that, and you will have a huge chest. You might need to stretch before you do the bench press, and you will need to drink some orange juice 5 minutes before your workout to get some energy, you will need it for all that work.

MrDBbol, I'm not sure if I agree with your recommendation here. It seems as though you should find out a little more info about this guy before recommending such a heavy routine. You might be setting him up for a bad overtraining experience. Besides, he might not even be able to bench 500lbs. Although, I'm glad you recommended the stretching first, that should keep some of his tendons/ligaments in tact. And as for the orange juice, that may upset his stomach, what with the acid and all......................
just kidding, did I have ya going?...........That was a hilarious post! Best shit I've read in a while.

 

[Diesel3d]

Do this to get a huge chest:

Incline bench
500lbs- 6 reps x 3 sets
Decline Bench
500lbs - 6 reps x 3 sets
Horizontal Bench
500lbs - 6 reps x 3sets

Do all the chest machines in the gym: max weight - 6 reps x 3 sets

This would be your typical chest day. Do all of that, and you will have a huge chest. You might need to stretch before you do the bench press, and you will need to drink some orange juice 5 minutes before your workout to get some energy, you will need it for all that work.

are you serious ?

 

[SofaGeorge]

I'm a "beginner" bodybuilder and I'm just wondering if any of you experts/pros out there can give me tips and advice on building great chest muscles. For now, I just do pushups and lift weights, but I do know there are a lot more to do than that so if there any advice or websites you could show me then that would be great. Thanks for your help.

Bro, I'm going to give you this bit of advice - don't focus on just your chest. You may want to bring that up... but you are a bodybuilder now... you need to develop EVERY part of your body.

CHEST
BACK
SHOULDERS
ARMS
LEGS

You need to learn about the bodyparts and the exercises that work them the best. You need to develop a training routine that will allow you to maximize your efforts... and you especially need to NOT NEGLECT YOUR LEGS. (This is the big mistake of almost every beginner.)

Keep your exercise basic for now.

CHEST - bench press, incline bench press, dumbell pench press, incline dumbell bench press, flies, dips (You don't even need to think about any other chest exercises your first year)

BACK - Chin ups, Pull ups, Bent over barbell rows, T-Bar rows, Wide grip pull downs, one arm dumbell rows

SHOULDERS - shrugs, upright rows, dumbell military press, side raises

ARMS - EZ bar curls, incline dumbell curls, preacher curls, French press (skull crushers), close grip bench press, dips

LEGS - SQUATS!!!! Dead lifts, leg press, straight leg dead lifts, hamstring curls, various calf exercises

This is all basic. This is all you need.

 

[Baby Gorilla]

Hmmm....

First, your chest will only develop to the limits of your DNA. Get used to that. If you compare yourself to other guys, you'll only mess with your own head.

Second, the chest is part of the body. Work on your whole body, and the chest will come in time.

Third, how you exercise the chest is important. You have to push hard, but technique is everything. If you are using a machine, you aren't going to get the best results, but you might need one starting out until your stabilizing muscles get stronger. Move to freeweight barbell. IMPORTANT--Vary your grip. A set at wide grip and a set at narrow grip. It impacts the pecs differently. My routine calls for going from wide to narrow with intervals based on how many sets are called for that week (2-5). When I got to the point that my benches were hitting a wall, I dropped weight and went to dumbbells. This eliminated the grip issue as the whole range of motion moved the grip from wide to narrow in each rep. Focus on contracting the pecs in each rep. Be sure to let the weight go down until (1) the bar touches your chest or (2) the dumbbells are down to your chest level. That stretch works the pecs too. DO NOT CHEAT YOURSELF! I see too many guys at the gym with decent size using sloppy form, and I wonder how much better they'd gain if they tightened up their form (even if it meant dropping the weight they use).

LAST, CHECK YOUR EGO AT THE DOOR. Use proper form and train hard (including diet and rest), and the results WILL COME IN TIME. My pecs were not remarkable. I was even tossing in a pec fly machine to give an extra workout. When I went to dumbbells, my pecs started to balloon out. Not a massive amount, but my "cleavage" really showed improvement, and I don't use that machine anymore because the dumbells really work me more effectively. Some guys get it easy, others have to really work at it.

Good luck.

 

[Japanese machine]

ive always had a shitty chest ( <--------- ) but after incorprating pre-exhaustion into my chest workouts it started to get better. however this method is a major ego killer; i would be benching 225 one day then 185 the next, lol. partials works well too.

and dont forget work chest once a week! less is more when dealing with bigger muscles.

 

[Victor]

my chest is my worst bodypart I like my arms , legs , shoulders , backs ....but my chest and my abs sucks a big one

I can't seem to develop them no matter how hard I try , well , at least it is getting a lil better , I could develop my upper and inner chest ( with my last cycle ) but my outer and lower pecs sucks so much , it is not funny , I think I have some estrogenic fat around my nips and in the outer and lower chest area , so maybe that is why it sucks so much


maybe some day I will have a big and ripped chest


Victor