Chicken Chest

[instant.muscle]

I think if you focus on how much you can do for 1 rep then its all about the ego, but its hard to beat heavy flat bench for 5-6 reps with good controlled form for building mass.

ya ur right but ive noticed if u want ur chest 2 look good u need heavy inclines and declines

 

[GOLUAN]

Ummmmm Not so sure bout that bro.....? I never do them and my chest is sick bro.....How is that on the fibers bro...?

Well, congrats on the sick chest...mine will not build unless i do negetives or dips...soon my chest will me the sickest of this sick...it was just worked for me bro..

 

[drrman]

I think if you focus on how much you can do for 1 rep then its all about the ego, but its hard to beat heavy flat bench for 5-6 reps with good controlled form for building mass.

must agree again, nothing builds mass like the old fashioned bench, inclines are a must too, declines are a waste of time if you ask me, never hardly ever touch them, if you have chest you have chest, the decline movement is a wast of time in my book, the incline will help tie in the upper chest nicely though

 

[bluetwistedsteel67]

Training is definitely off. You have decent size but just look a bit "doughy". No real hard mature muscle there. I think you need more set volume in that 6-8 rep range. Forget the 1 rep @ 305, thats a wast of time. I'm not even sure what I could bench 1 time because i never do a 1 rep max. I agree with the advice to add dips. I would start with incline dumbells, then incline fly's then flat bench then dips. Keep the intensity up and you'll be ok. But you need to change some things. After 9 years it should be absolutely obvious at first glance that you work out and in your case you just don't stand out that way. Not a blast just a blunt critique. You have a decent base to work with though just get it dialed in and you should see great change quickly.

 

[Tweakle]

everyone will have a different solution for you. I like dips, declines and flat and get very little out of inclines.. ultimately your chest development is more about genetics than finding a magic exercise or combination of lifts.

and at 195lbs with high teens bodyfat (going on the thumbnails) what kind of chest you expect to have anyway?

 

[linux]

must agree again, nothing builds mass like the old fashioned bench, inclines are a must too, declines are a waste of time if you ask me, never hardly ever touch them, if you have chest you have chest, the decline movement is a wast of time in my book, the incline will help tie in the upper chest nicely though

Not to mention the decline is a pain in the ass and gives you a terrible head rush....I think cable cross overs do a fine job with the handles starting up high and then bringing them down and out to finish waist high about a foot away from your body...

 

[Dellyo]

Well, congrats on the sick chest...mine will not build unless i do negetives or dips...soon my chest will me the sickest of this sick...it was just worked for me bro..

lol...may b I'll give them a try....cant hurt...lol....glad it works for ya...

 

[bluetwistedsteel67]

ya ur right but ive noticed if u want ur chest 2 look good u need heavy inclines and declines

screw declines, total waste of time. People like declines because they can move alot of weight due to the short range of motion but they are primarily working the lower chest. Nobody needs to work lower chest, gravity takes care of that. Stick to lots of incline movements with flat bench in there as well. My chest isn't the best in my gym but it's better than most in there and of the people that have a better one, none do declines. Fuck declines, fuck smith machines and fuck Hezbollah! Oh yeah, and fuck Shelly Myers for breaking up with me in the 6th grade!

 

[JZ1276]

Training is definitely off. You have decent size but just look a bit "doughy". No real hard mature muscle there. I think you need more set volume in that 6-8 rep range. Forget the 1 rep @ 305, thats a wast of time. I'm not even sure what I could bench 1 time because i never do a 1 rep max. I agree with the advice to add dips. I would start with incline dumbells, then incline fly's then flat bench then dips. Keep the intensity up and you'll be ok. But you need to change some things. After 9 years it should be absolutely obvious at first glance that you work out and in your case you just don't stand out that way. Not a blast just a blunt critique. You have a decent base to work with though just get it dialed in and you should see great change quickly.

I definitely am "doughy". In the last 11 months I gained 35 lbs natural. Not sure if it's from eating so much, protein shakes, or because i started deadlifting/squatting. I also drink alot of beer over the weekend. My diet is pretty bad. I def consume 2500-3000 a day...but I also eat fast food at least twice a day. I'll drink 2 8 oz. protein shakes in whole milk a day for a month, and then switch over to cyto gainer the next month. I will drop the one rep max from my routine and add dips (everyone seems to agree with that). Thanks for all the advice.

 

[karachi183]

flat bench is like protien, IMO it's needed to grow.. I too have a lagging chest but this year i been growing like a weed and i've been doing 3 excercises per all body parts.

chest day:
flat bench
1 warmup (10-15 reps)
3-4 full sets of 8-12 reps depending on weight and how i feel

incline dumbell press
same as above

flat dumbell flys
same as above

IMO dumbell flys are the most important and i do these excercises in this order. I've found that old school workouts done in a specific order really do wonders... I actually got a bicep blast workout of this site a few years back and my bi's keep growing...