Good Chest Workout...

[RippedRule]

I know this is the wrong thread, but I'm looking for some quick responses. First of all, I'm 6'1" 185lbs - I'm somewhat of a hardgainer and have the WORST time developing my chest. I typically keep reps low, which gives me the best results. Anyone have a chest workout they recommend?

Seriously, I have wide ass shoulders which makes my situation more difficult because I have so much to fill in. My abs are thick....My arms blow up, but I look a bit out of proportion from having no chest...

 

[Inhibitor13]

I know this is the wrong thread, but I'm looking for some quick responses. First of all, I'm 6'1" 185lbs - I'm somewhat of a hardgainer and have the WORST time developing my chest. I typically keep reps low, which gives me the best results. Anyone have a chest workout they recommend?

Seriously, I have wide ass shoulders which makes my situation more difficult because I have so much to fill in. My abs are thick....My arms blow up, but I look a bit out of proportion from having no chest...

I wish I could help but i have somewhat of the same problem.

 

[RippedRule]

It's ridiculous.... i can actually bench a decent amount, but it grows sooo SLOW....and after the pump is gone its pathetic.

 

[OMEGA]

Wide shoulders = potential HUGE chest

Biggest tip I could give you is to so 2 fly movements in your chest workouts all the time, and make those the corner stone of your chest routine

 

[M Pwrd]

I agree with omega here, add some flys. I have the same problem and I added flat DB flys and machine flys to my chest routine and I find it is helping shape my chest good. Now if I could just get my right pec up to the same size as my left I would have a great chest.

 

[Inhibitor13]

Wide shoulders = potential HUGE chest

Biggest tip I could give you is to so 2 fly movements in your chest workouts all the time, and make those the corner stone of your chest routine

I have recently incorperated 2, chest feels somewhat fuller. Time will tell.

 

[gjohnson5]

Yes wide shoulders and deep rib cage are generally the genetics for a big chest. I wish dumbell pullovers actually expanded your ribcage. I may have to try gentropin + dumbell pullovers to see if it helps

 

[RippedRule]

Ok, so what do your chest workouts look like?

As for bench, do you guys do flat, incline, and decline - or is this necessary?

Also, my weakest point would be the upper-inner...would machine flies and close grip bench probably be the best for this area?

 

[rg78]

ive seen good results using this

Incline barbell bench 1 warmup set 4 sets
Flat dumbell x4 sets
Incline or flat fly's x4 sets
Decline bench x4 sets

In that order, all of the last sets are done to failure. Reps range between 6 and 12 depeding on the weight.

 

[chazk]

benching with the straight bar puts my wrist in a unnatural position at the top becuase the arms do not come into the center of the chest to finish the full range of movment.

i used to do heavey flat bench got ok chest development but noticed the triceps were doing most the work....

in bodybuilding total weight lifted does not always equal bigger muscles.I switched over to flat dumbell press going through a deeper range of motion and could fully contact the chest at the top of the lift as the dumbells closed together..

as omega and other said dumbell flys can really help..flies put all the stress on the the chest (when done correct) problem is many people do them incorrect and use to mugh weight and end up use bicep and forarm to much.
you need the arms to keep the dumbells stable during the flies but you must think of the arms as slightly bent and keeping um that way untill the dumbells collide together above the chest...

cable cross overs when done correct are a excellent way to build chest development crossing over at the end allows to you flex the chest through the range of motion even further then dumbells can....

flat bench = good for base and strenght so keep doing um
but add flies in their and cable cross overs..

hsome gym guys refer to them as " pussy excersizes" but its usually the guys with the worst development that just sit around all day care about " total pounds " moved like maxing out on bench

a great work out for me is flat dumbells presses, then flat dumbells flies, incline dumbelll press then 2 sets of incline flies
I save lower chest to be done on tricep day by hitting it later that week with deep dips...

rember bodybuilding also includes sculpting, dont try using heavey weights like you do on compound movments with isolation excersizes if you do other muscles will be involved and defeat the whole purpose...

good luck ..bro