chest development

[GarrisX]

i was hoping i could get some advice on how to quickly build up my chest...it seems to be the one part of me that is lacking and falling behind. it never seems to get any bigger or shape out just right, as in the ideal form.
they seem to like point out, rather than round. and no its not gyno or anything like that. just my mid chest kind of sticks out more than the lower or mid or top.

my routine is:

5x8 flat
5x8 incline
5x8 decline
flat and incline flies
cable crossovers

normally.



any tips or hints??? i really would like to better my pecs. thanks.

 

[Mrpumped]

Dips are great for lower chest development. You should change the order every week as well inorder to prioritize certain areas. Start one week with flat, then next workout incline, then decline etc...

 

[GarrisX]

thanks for the advice ill definately give that a shot.

should i also eat a lot, and bulk to quickly add size?

 

[holy ghost]

what he said

eat a lot of clean calories 6x a day peroidacly every 2 hours so you are metabolizing at a good rate and can maintain more protein

also you may try supersetting that is great for mass and pumps too

 

[amnbaker]

After your workout is complete grab 2 30-50lb dumbells. Whichever suits you best. Lay down in the fly position at the bottom of the movement, and hold it for 45 seconds. do two sets of this to add shape, and hardness do your chest. Worked for me

 

[socket]

i was hoping i could get some advice on how to quickly build up my chest...it seems to be the one part of me that is lacking and falling behind. it never seems to get any bigger or shape out just right, as in the ideal form.
they seem to like point out, rather than round. and no its not gynecomastia or anything like that. just my mid chest kind of sticks out more than the lower or mid or top.

my routine is:

5x8 flat
5x8 incline
5x8 decline
flat and incline flies
cable crossovers

normally.



any tips or hints??? i really would like to better my pecs. thanks.

Try less sets of heavy movements, such as benching, but bigger weights. I do either Incline Bench or Flat bench for 2 warm up sets followed by 3 heavy sets. After this, there is no way on earth I could do more benching. The Pecs are Fucked. Then I follow with heavy(ish) flys for 3 working sets, and finish with light cables, very slow for definition and shape.

 

[crazydave]

Add some dumbells bro!! I'll usually start with barbell - usually incline, then do dumberlls next - either flat or on a slight incline. I def agree with Mr P about dips bro, they are great for chest development. Here is my common chest routine -though I do mix it upo a lot:
Incline Barbell - 6 sets, Reps: 20,12, 8, 6, 6, 6
Flat Dumbell Presses - 4 or 5 sets, 12, 8, 8, 8, 8
Dips or dip machine superset with cable crossovers - 4 sets
Incline or Flat Dumbell flies.

Good Luck bro!!

 

[GarrisX]

thanks for all the replies guys, im going to give all of this a shot throughout my next few chest days and see what works for me.

 

[Papa Lion]

weighted dips and military press... are two of the best chest thickeners IMHO

 

[njmuscleguy]

Bro, it will take more than a few days to see what works for you.... you need to give a training program a couple months.

I've always been lucky with my chest (now my arms & delts are a different story)... but here's a good training program that builds strength and finishes off with pump/definition:

Weeks 1-3 (Strength):
Do two sets, 3-5 reps using heavier weights, of each of the following exercise:
Incline Bench
Flat Bench
Decline Bench
Cable Cross-overs

Week 4 (Pump / definition - lighter weights obviously)
Cable Cross-overs: 4 sets, 12 reps - drop sets
Bench Press: 4 sets, 15 reps - drop sets
Incline DB Press: 4 sets, 12-15 reps - drop sets
Incline DB Flyes: 4 sets, 20-30 reps - pump sets (very light weights, shorter rest time)

Repeat this cycle the next month, only now increase to 3 sets at 6-8 reps in the 3 strength-building weeks. And for the 3rd month, do 4 sets at 8-10 reps during the strength-building weeks.

After 3 months, switch up your program. You should grow nicely. Oh, and EAT BIG TO GROW BIG!