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For Chest Development and Mass (please dont move this)

WannaBPowerful

WannaBPowerful

New member
First, i wanna say that i posted this here becuase this section is the most active and has the most veterans. I figured who would know better than the guys on here who already have tons of experience lifting for years.

I wanna start a thread to pick up some tips tricks or whatever you guys have. Lookin for chest development.

If you have a trick or tip for developing your chest, please list it.

What are your opinions on:

Pausing at the bottom of flat or incline bench (without resting it on your chest, still holding 100% of the weight) possibly a millimeter or two off your chest?

As of now i definatly go all the way up and all the way down in a slow and controlled manner, incorporating NO MOMENTUM what so ever.

Wider grip when benching?

Hammer Strength machines i LOVE. Its like right between a press and a fly. How about you?


Do you use supersets? If so, for what exercises?

Do you pre-esxhaust the chest? To what extent? ( how many sets and reps, what exercises before you press)

Do you cycle between periods (weeks) of low-medium-high rep workouts?

Train chest twice a week?

ANYTHING ELSE YOU CAN THINK OF PLEASE ADD AND COMMENT ON!!! ID EVEN APPRECIATE A REPLY STATING THAT YOU AGREE OR DISAGREE WITH SOMETHING, JUST SO I CAN GET MORE REINFORCMENTS ON PRINCIPALS AND IDEAS. THANX
 
This isnt an anabolic thread, but I think it is a good post since chest is really hard for a lot of people to develop.

I recently started working chest 2wice per week and I went up 3 reps so far on heavy sets which is very very good. I also added in more exercises which work only the chest ex: cable flyes, peck deck, dumbell flyes etc, and im seeing progress again in my pecs.
 
I also never bounce my reps, just a hair over my chest is good, sometimes with heavier loads I graze the skin with a very very slight tap. Whatever works for you is good, as long as your getting results. If something is not working for you, dont think of why its not, just stop doing it and try something else.
 
I got good gains from the following routine:
Flat Bench for power 6x20,12,10,8,5,3 pyramiding the weight
superset: incline flys with dips 3 sets of 12 and my chest is burning.
 
5'8 here.

Im lookin for more info about the principals and technique of benching for workin chest. Im pretty good on the routines.
 
I was asking the original poster.

5'8? Than you shouldn't have any real problems. I've trained a guy who was 6'4. Great delts, but whatever he did he couldn't get a pump in his chest.

His arms were way to long so we had to developpe a different lifting technique for him.

If you want a big chest, forget flat benching, in the long run it's not that great for chest development

Incline bench
Flat dumbell press (I like a 15 degree incline)
Flyes( Heavy but controlled.)

Sergio Oliva style press. Either dumbells or on the flat bench. Put on a weight that you can do 12-15 reps to failure and use a very limited range of motion. You are controlling the weight but you are repping it out fast and don't lock out.
 
I didn't start seeing good chest development until I went to multiple chest workouts per week with a lower volume per workout.
 
Multiple workouts with lower volume? Interesting.

What exactly was the volume like? What was the rep range and poundage like at what rep tempo?
 
WannaBPowerful said:
Multiple workouts with lower volume? Interesting.

What exactly was the volume like? What was the rep range and poundage like at what rep tempo?
Click to expand...

I've tried a number of rep schemes, tempos and ranges.

I just finsished a split in which I hit chest 2x/wk for 6 sets each with a primary and secondary day, it was essentially the same style training as what I'm using now -- only less frequent and higer volumer per workout, read below to see particular info on primary and secondary selections, tempos, ranges, etc. What I'm doing now is essentially the same, just taken to the next level.

On the 2x split
day 1 was primary leg/secondary chest and calves (sets: 10, 6, 4)
day 2 was primary shoulder/secondary back and bis (8, 8, 4)
day 4 was off
day 5 was primary chest/secondary legs and calves (6, 10, 4)
day 6 was primary back/secondary shoulders and tris (8, 8, 4)
day 7 was off

Currently I'm using an HST-style protocol in which I will hit chest 3x - 4x/wk for 3 sets each workout (1 or 2 sets warmup before). Only 1 of the 3-4 workouts is a primary chest workout (chest first muscle to be worked with freeweight compound exercise) -- the other 3 workouts are 'secondary' days (bodyweight dips, cables, machines or dbs with flyes).

Overall weekly volume is about the same as in a standard 1x/wk split, but the key to the 3x-4x split is that each set is worked with max intensity on a fresh day. Primary day, reps are generally going to fall 8-10 for set 1, 6-8 for set 2, 3-5 for set 3. Secondary days are going to generally fall 6 - 12 reps (higher on bodyweight dips) in descending order. Tempo is generally around 2-1-3.

Exercise selections vary depending on how I feel that day; primary day is going to be freeweight all the time, will be flat bench bar, incline bench bar, flat bench bell, incline bench bell or weighted dips. Secondary is as mentioned above.

Sample primary day with incline bells might be:
warmup 1 80x8
warmup 2 95x8
work 1 105x8-10
work 2 115x6-8
work 3 125x3-5

Secondary workouts might not have a warmup or might only have 1 warmup (depending on what's been worked before it).

Sample secondary workout with Hammer Decline Press:
warmup 1 1 plate per sidex10
warmup 2 2 plates per sidex8
set 1 3 plates per sidex10
set 2 4 plates per sidex8
set 3 4 1/2 (25s) plates per sidex6

Sample secondary workout with bodyweight dips:
set 1 25 reps
set 2 20 reps
set 3 15 reps

etc., etc., etc...
 
Start with inclines ... works wonders for me. Also go real heavy. Your failing point should be 5-6 reps.
 
Buldog- do you do dumbells or barbell, how many sets, also do you lock out or just keep moving never locking out but slowly. I'm starting to have problems cutting out the exrerior of my pecs for the first time ever. I think I need to incorporate supersets again.

---PEACE---Mad Max
 
If your going for size, use the striaght bar, for cuts use the dumbell. If you want both then mix it up from week to week. For my show I did strickly dumbells the last four weeks. But in the winter while bulking I worked in the straight bar a lot more. You can lock if you need a quick break in order to get the next rep, but try not to lock up top or rest on your chest if u don't have to.
 
HA HA HA

Just here to make you guys jellaous, My chest and calves grow from vitrually anything i do to them. I could walk up stairs a few times during the day and my calves will be swole for a week.:D :D :D :D :D :D :D :D
 
Have any of you guys used the hammer strength machines? I absolutly love them. Its like a cross between a fly and a press. Ours is right in front of a mirror and i can see my chest completly rippled all the way across and watch it flex throughout the reps.

The cut part is easy. I want MASS MASS and more MASS. What do you think about the 6-8 rep range? What width grip on incline bench would be optimal for mass? As of now i use 2 thumb lengths from the line. Thats about a little wider than shoulder width.

What are everyones thoughts on the half rep dumbell fly's Arnold used to do? Reppin out with heavy ass weight, never go all the way up or all the way down.
 
What works best from me, and many I know, is to do heavy controlled sets and low reps, like 6 reps the most. Try to stick to compound movements!!!
 
I was told to do 6-8 reps for maximal muscle growth and size. Is there enough time under tension (TUT) for it to be effective though?

When goin as heavy as 6-8 reps what should the volume be like for chest?
 
If you want TUT then slow the reps appropriately. I also used to start out with inclines first, that lags on many people.

Slow negatives and 1 second or so positive is about what I prefer.
 
Is 2 second negatives, barely touchin the chest and using no momentum what so ever, and 1 second positives enough TUT to be effective for muscle mass growth?

What kind of volume would you recommend? 10-12 sets all compound? ex. incline, flat, decline.
 
Forgot one thing.

All compound movements arent enough to really tax the chest and get it to grow is it? Maybe throw in a set or two of pec deck fly's to pre-exhause or a set or two of cable fly's at the end. Maybe both?
 
This sux. Whenever i go to do a fly movement (especially to pre-exhause) i seem to tire my front delts more than my chest NO MATTER WHAT FORM I USE. I could use perfect for, shoulders back, etc... and i feel it more in my shoulders with any fly or cable movements. Please help
 
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