Full Chest Developement

[Androlanator]

Chest strength is good for me on bench flat, incline, and decline but the form of the muscles are not totally proportioned will it come with more mass to the chest or certain excercises help it form. It seems like the (middle) or my inner chest area is lacking developement what can help put this up to par.

Advice needed thanx

 

[sk*]

A lot of it is genetics. Try cable crossovers though as they isolate the inner chest more so than compound exercises.

-sk

 

[SofaGeorge]

Flat bench is probably the worst exercise I know of for developing chest... and most guys make it the core of their chest routine.

If you want a massive chest... do dips with weight in correct form.

 

[jubei]

Bench press, contrary to popular belief is a great chest exercise, however it is best used after pre-exhausting the muscles. If you are doing 4 exercises for chest start with flyes, then go to dips. Really try to kill your chest on these first 2 exercises so that when you get to bench press or incline press (both compound movements) your chest will give out before your triceps/shoulders.

 

[pitbullstl]

Flat bench is probably the worst exercise I know of for developing chest... and most guys make it the core of their chest routine.

If you want a massive chest... do dips with weight in correct form.

How true....and can lead to serious shoulder problems if you go heavy all the time......here is what works for me and most everyone I tell.......4 heavy sets of either incline barbell or dumbells, heavy flat or incline flyes (alternate), deep ass stretching dips.....and if you feel the need a finishing movement like cables...but honsetly...you want to build mass first.....before bodybuilding I was a powerlifter...with a 585 lb bench @ 237.....(my chest looked like shit) and I still have shoulder problems....I am now 279...@ 11% right now.....no flat bench and my chest is finally where I want it to be.......godd luck

 

[Mr.Holland]

My chest is underdeveloped as well...
Recently i started with dumbell presses instead of benchpresses. I concentrate on the negative part of the exercise. At the top i flex my muscles very hard. I also do very heavy flyes, in strict form. I stretch deep at the lowest point of the movement..
I dont count the reps.. just go till absolute failure. Total od sets for chest workout is min.6 - max. 8.

Those two exercises do miracles for me lately..
Try it.. maybe it will work for you too..


if nothing works.. than try some high androgenics for 16 straight weeks with no anti-e. You will get some tits for sure

 

[Mavy]

I agree, flat bench just doesnt do it. Even by putting a slight incline in your bench, even if its just 15 degrees say, you will be working your pecs much more.

 

[TheOak84]

fuck ya, weighted dips have rounded me chest within 8-10 weeks. all i do is 3x8, (bw, 45, 85) then 1x8 (85) follow that up by 1 set till failure with my body weight... for sure.

 

[Lee]

i always do incline db first. best chest developer next to dips.

 

[Backlash]

Hmmm. I just started a 5x5 and I was doing 5x5 flat bench, 2x8 incline dbs, and 2x8 incline flies. Now it sounds like I should switch this to 5x5 incline bench, 2x8 dips, and 2x8 incline flies maybe? What would be the best 5x5 chest day?

 

[SofaGeorge]

Hmmm. I just started a 5x5 and I was doing 5x5 flat bench, 2x8 incline dbs, and 2x8 incline flies. Now it sounds like I should switch this to 5x5 incline bench, 2x8 dips, and 2x8 incline flies maybe? What would be the best 5x5 chest day?

The best 5x5 day is mine:

5x5 weighted dips

2x8-10 incline dumbell bench

2x15 incline cable flies

The next "best" routine will be whatever I switch to later

 

[Lee]

lol @ george

mine is somewhat like that.

5x5 incline db press
2x8 dips
2x8 incline flies

then i do some cable flies for shits and giggles

 

[PolishHammer1977]

I like heavy incline presses for overall chest development.

 

[bilat]

Anyone ever try weighted pushups between chairs or just weighted push ups? I have a friend with a pretty big rounded chest, and thats what he does a lot.

 

[casualbb]

Try cable crossovers though as they isolate the inner chest more so than compound exercises.

That's a common myth...truth is it only feels like it isolates the inner more because you have the weight in a contracted muscle position. You cannot isolate inner pec any more than you can isolate one half of a piece of rope while tugging on it.

-casual

 

[Prime Rib]

Guy's, im going to have to disagree BIGTIME about flat bench. A guy I work with is walking, talking proof that flat bench will indeed build your chest and strength. At 165 lbs, this man does 315 for reps. This is no shit gentlemen, and the ONLY chest lift he does is FLAT BENCH. He does nothing else, no dips, no cables, no incline, and his chest is fucking HUGE and very thick. He's also been doing heavy weight for over 10 yrs now, and has zero shoulder problems.

They are certainly other ways of building a nice chest, dips and inclines are probably the mother of them all. But do not count out your flat bench, it will build over all chest strength AND size. Why would you want a chisled looking chest and bench 215 lbs? If you look like a body builder, but bench less than my 16 yr old brother you're just another self-concious pussy to me. Just my opinion of course. To each his own..


Josh

 

[c3bodybuilding]

Prime yours is the type of attitude that is not welcome. Different people have different goals. Putting down others is not cool at all.

 

[Prime Rib]

Prime yours is the type of attitude that is not welcome. Different people have different goals. Putting down others is not cool at all.

I am not directly putting ANYONE down and I apologize if it seems so. Do what you like. Im just simply stating my opinion. I coulda sworn that was one of the amendments..

It's in my beliefs that weight training is for size, look, AND strength most of all. I have PLENTY of respect for guys that are weak, but trying their hearts out to change that. I do NOT have respect for guys who look like a cartoon character but bench less than the rookies in the gym. Thats just me, this is not a direct hit to anyone. Just my way of thinking...


Josh

 

[guldukat]

Guy's, im going to have to disagree BIGTIME about flat bench. A guy I work with is walking, talking proof that flat bench will indeed build your chest and strength. At 165 lbs, this man does 315 for reps. This is no shit gentlemen, and the ONLY chest lift he does is FLAT BENCH. He does nothing else, no dips, no cables, no incline, and his chest is fucking HUGE and very thick. He's also been doing heavy weight for over 10 yrs now, and has zero shoulder problems.

Sounds somewhat like a lightweight I met once. The guy had really freaky pecs and could do 400+ at ~160.

But I think there are a couple of things we should probably qualify, here.

1--Your co-worker has obviously benefitted from bench presses. Does that, however, mean that bench presses are ideal for everyone else?

2--Would he have developed comparable or better pecs with dips et al.?

Bench presses work. What I think some in the thread are saying is that they're not necessarily ideal for everyone.

They are certainly other ways of building a nice chest, dips and inclines are probably the mother of them all. But do not count out your flat bench, it will build over all chest strength AND size. Why would you want a chisled looking chest and bench 215 lbs? If you look like a body builder, but bench less than my 16 yr old brother you're just another self-concious pussy to me. Just my opinion of course. To each his own..

Josh

? Why would someone with a "chiseled chest" only be able to bench 215?

Dips and the like definitely build strength, too.

 

[Grantsdu]

If you have access to a cambered bar they it will really hit the chest hard. Take into consideration that they will really stretch the chest if you have never done them before. Most have a 4 inch recess. Try a few light sets with them, if you feel like thats too far for you to go down, put a board or 2 under it so your not getting all 4 inches. I have a big chest and I have never had to hit them really hard but a guy I train with couldn't get any develpmenent in his chest till we added them to his routine. Give them a try, just don't go crazy on them till you know your chest is ready, its a huge stretch.

 

[c3bodybuilding]

It's all good. It just seemed like you were putting down bodybuilders. You will find that almost all big bodybuilders, are big for a reason. They lift heavy pounds all the time, day in and day out. Dorian Yates, Franco, Ronnie, etc, etc.. all bodybuilders, but all lifting serious weight all the time to get that way.

Besides, I have yet you meet anyone with a dense chest, benching 215lbs (unless they just did weighted dips. then thats a whole other story). Then again, I think bench press is a lousy test of strength. I'd rather know what someone is squatting, deadlifting, and cleaning.

 

[killa in manila]

I like heavy incline presses for overall chest development.

same here!

 

[MeatHead57]

i was laking chest development till i started w/ this routine


ok so saturday is my chest day

i do 7 sets flat bench 1 set is 6 reps then 5 then 4 then 3 then 2 then 1 then 1.

then go to 2 sets 1/2 flat bench each 4 reps

then i do 3 sets different angles flys to failure

1st is decline then 1 notch up from flat thin sit straight up

then i do weighted dips 3 times to failure

then im done

 

[vinylgroover]

A lot of it is genetics. Try cable crossovers though as they isolate the inner chest more so than compound exercises.

-sk

That's the quickest way to a nothing chest IMO.

I just focus on incline barbells.........your genetics will determine to a large extent how your muslce will 'look'. You can control how big they are, therefore stick to proven mass builders, and let mother nature take care of the rest.

 

[IronIntensity]

Been making my best chest development with the following routine:

Incline Smith Machine Press:
5 sets 10,8,6,6,4
Incline Dumbell Flyes:
3 sets 6 -8 reps
Flat bench Barbell:
3 sets 4-6 reps
Cable Crossovers:
4 sets 12,10,8,8
Low Pulley Crossovers
3 sets 12,10,8
Seated Machine Press ( triple drop sets)
supersetted with
Pec Deck Flyes (triple drop sets until burnout)

** That should get it going for ya....it'll leave ya lookin like this in the locker room.....




INTENSITY

 

[jaco]

I've been reading with great interest everyone's opinions on what the most effective chest exercise is. I would love to know since chest has always been my weak spot. I've seen alot of negative comments about flat benching but don't see any info as to why it is not effective. Anyone know? Thanks.

 

[SofaGeorge]

Been making my best chest development with the following routine:

Incline Smith Machine Press:
5 sets 10,8,6,6,4
Incline Dumbell Flyes:
3 sets 6 -8 reps
Flat bench Barbell:
3 sets 4-6 reps
Cable Crossovers:
4 sets 12,10,8,8
Low Pulley Crossovers
3 sets 12,10,8
Seated Machine Press ( triple drop sets)
supersetted with
Pec Deck Flyes (triple drop sets until burnout)

** That should get it going for ya....it'll leave ya lookin like this in the locker room.....




INTENSITY

That's an awful lot of sets.

 

[casualbb]

I've been reading with great interest everyone's opinions on what the most effective chest exercise is. I would love to know since chest has always been my weak spot. I've seen alot of negative comments about flat benching but don't see any info as to why it is not effective. Anyone know? Thanks.

Flat benching is effective if you don't injure yourself, which is a significant risk. It's an individual thing -- some can get away with a lot of flat benching, others have rotator cuff issues. I'd avoid it altogether; by the time you find out for yourself whether you can or cannot handle it it might be too late.

-casual

 

[blinddeafmute]

I thought I had a lacking "inner" chest too until I started doing inclines. It turns out that what I percieved was a lacking inner chest was really a lacking upper chest. It has started to come up and my lacking "inner" chest is slowly fading away.

Im not very big or anything, but I thought I was severly lacking there. My chest looked bowl shaped with only showing muscle towards the outer portion (near my shoulder and armpit).

My guess would be that it is really your upper chest and not "inner". Flat bench was doing nothing for it either.

 

[frayedends]

flat bench for me is the best for overall development, but I have long arms. If someone has shorter arms bench presses would probably be useless. Still, my inner chest is nothing too great either.

 

[Dirty Workout]

Been making my best chest development with the following routine:

Incline Smith Machine Press:
5 sets 10,8,6,6,4
Incline Dumbell Flyes:
3 sets 6 -8 reps
Flat bench Barbell:
3 sets 4-6 reps
Cable Crossovers:
4 sets 12,10,8,8
Low Pulley Crossovers
3 sets 12,10,8
Seated Machine Press ( triple drop sets)
supersetted with
Pec Deck Flyes (triple drop sets until burnout)

** That should get it going for ya....it'll leave ya lookin like this in the locker room.....




INTENSITY

Bro thats way too much volume you dont need that many sets to grow