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 Training Discussion Board
 Getting your chest to grow......
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| Author | Topic: Getting your chest to grow...... | ||
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Amateur Bodybuilder 
Posts: 50 |
What exactly do you guys do to make your pecs grow? I have trouble getting mine. I do flat incline and decline presses. I also do flat incline and decline flies? Anything else I could do? I workout at home so I have mostly free weights. ------------------    | ||
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Pro Bodybuilder 
Posts: 384 |
declines are worthless. try flat and incline, pec deck, cable crossovers, dbell press, db incline press, pushups, pullups  | ||
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Elite Bodybuilder 
Posts: 636 |
I have built a big chest by doing flat and incline only. If you decide to do decline...do the slightest decline possible. Dorian goes over this idea in "Blood & Guts". Here is what I have done to help my chest to grow. Flat Bench Incline Bench Flat Dumbell Bench Inc Dumbell Bench When I do my reps to failure...I fight the bar till it goes all the way back down in the power rack till it rests on the safety pins just below my chest. On inc bench I do my bottom position's with the bar resting on a pin that sets just on my chest. You begin from this position and press up. Trust me...it really works and is much harder than a regular incline. I only do the dumbell exercises for about 2 weeks and not when I am trying to increase my strength. It tends to be very hard on my shoulders and tri's. I realize that it is not much weight for the dumbells, but after I have killed myself on the other exercises, they are very hard. I also work out alone, in my garage, in a power rack. No lift offs, no spot, no belt, no knee wraps, no straps, no suit, no bench shirt. Make everything as hard as possible. If you have ANY questions, please email me. B True | ||
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Cool Novice 
Posts: 42 |
try this one on for size my friend...low rep training has given my chest new depth and thickness. bench press 3 x 4-6 inc. machine presses 3 x 4-6 db incline presses 2 x 4-6 dips 2 x 4-6 i've done this same routine for approx. 3 months now and my chest can't stop growing!!!fyi ------------------ | ||
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Elite Bodybuilder
Posts: 1075 |
dips are way better than decline. heavy bent-arm dumbell flye's are very effective mass builders (like how arnold does them in pumping iron, or dorian in blood and guts) Pumping Iron, Blood and Guts: damn good watching! ------------------ | ||
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Cool Novice
Posts: 39 |
My chest recently starting getting some new growth. My solution, I skipped doing declines. I now start with inline presses (bar or dumbells) then move to flat bench. Here's a method I read about in Ironman and I feel very sore the next day (it only worked for about a month). Do your flat bench flyes and superset with flat bench presses. Take no more than a two minute rest and go to failure. I only used two sets just because they recommend only two for this superset. Also remember your bench technique so your pecs are doing the work. Bar to upper chest (bad for strenght, great for hitting muscle fibers), pinch your shoulder blades together and try to tuck your shoulders behind you, this will bring your chest up and out while lying down. You're ego will take a beating, but man what an incredible pump. | ||
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Elite Bodybuilder
Posts: 1260 |
Incline press 2 warm-ups 1 X 6-8 DB Pullovers 1-2 X 6-8 Flies 1-2 X 8-10 ------------------ | ||
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Cool Novice
Posts: 48 |
BB Flat and DB Incline bench are good. Lose the declines...go with dips and flies are always good. | ||
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Elite Bodybuilder
Posts: 636 |
Flyes always end up hurting my shoulders and decreasing my 1rm on flat bench. Probably just in my head...but I work that way. Very superstitious about working out. B True |
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posted January 06, 2001 04:58 PM