chest question

[mish12345]

hi - i see to have a problem with my chest in training. im getting good gains as regards to my arms, but my biceps have always been larger in proportion than my other muscles. can any of u tell me THE BEST exercises for actually building up my pecs visibly - im currently doing flat bench, incline d'bells and d'bell flyes, but my pecs are lagging in proportion to my arms and i dont want large everything and small pecs. thanks

 

[riverrock]

Well, some people find the chest is the hardest part of the body to build fast. Others have difficulty getting their legs to grow etc. I assume you are a "hard-gainer"? Well, here's a simple one for 6 weeks that has brought me on alot

Regular Bench: 3 sets of 6 (ensure the weight is sufficient to make the 6th rep hell)

Incline Bench: 3 Sets of 6 (As above)

Wide Press Ups: 2 sets to failure

Dips: 3 Sets to failure

You should do your tri's on the same day as your chest as you use the same muscles alot.

 

[calebdonnellyusmc]

hi - i see to have a problem with my chest in training. im getting good gains as regards to my arms, but my biceps have always been larger in proportion than my other muscles. can any of u tell me THE BEST exercises for actually building up my pecs visibly - im currently doing flat bench, incline d'bells and d'bell flyes, but my pecs are lagging in proportion to my arms and i dont want large everything and small pecs. thanks

I'd recomend:

4x8 decline cable fly(handles high)
10, 8, 6, 6 Cable press
4x 12 incline cable fly(handles low, hold each rep at closed for 2 seconds)
3-5x 20 slow push-ups(5 seconds down, hold for 5 seconds, then up)
3-5x 20 dips (use an assist if you must)

On the cable press you should lean foward so that the handles are close to your body, and press foward. Try to keep your back straight(don't hunch), bending slightly at the waist, you may have a very hard time keeping stable depending on how much weight you're pressing.
On the push-ups, you have to do them slow. Each rep should take about 12 seconds.
I often super set alot of this to save time, you might want to try it like that and see how it goes.

 

[Tom Treutlein]

Increase your flat and incline bench weights, while making sure to eat enough calories in order to allow for muscle growth. That's it. Pushups won't develop your chest, especially high reps. Using cables is useless, and so are doing "flys". Fuck all that bullshit.

Solid meal plan. Heavy, compound, freeweights.

 

[daverelli]

let me guess Calebdonnell, you subscribe to Men's Fitness, don't you?