Help me get big CHEST!!!

[tha_pllaya]

i cant seem to pump my chest up,

i do DB inclinced
then BB Benchpress
then BB declined

during these excercises I:
-try to make sure that the only part of my back that touches the bench is my shoulder blades by arching my back
-try to flex my pecks while i am doing bench presses
-Keep a wide grip on the bar
-go all the way to my chest
-after these excercises i jump on the ropes and pull them together(sorry i dont know what to call it)

then i do my back
i never feel sore, and i always go for 3 sets of 10, untill i can then i bump up the weight
any tips????????

 

[cwc73]

Drop the DB declines.

It sounds like you are talking about cable cross-overs or cable flies. Another variation to this is to put an incline bench in between the cable crossover machines and do chest flies from this position.

 

[musclemuscle]

peck implants do wonders

 

[AhMadKooL]

I disagree with cwc. I think you should keep thr declines and switch to DB instead of BB. This excercise will make your chest fuller and much bigger.

Plus try to use a weight that you can max out on 6 reps. Make sure you have a spotter just in case.

just my 2 cents
AK

 

[muscelove]

Yea i agree with using the barbell. Also try increasing the intensity. Decrease your rest time between sets and mayeb throw a few more sets in.

 

[NYBodyguard]

dont forget negatives

 

[cwc73]

My point for dropping the declines is the FACT that you can not isolate the "lower chest" by doing ANY excercise. It just can't be isolated. It's a fact. However, the flat barbell press will hit the top clavicular muscle fibers (the muscle fibers that attach at the top of the chest on the clavical) and the sternal muscle finbers which attach to the sternum. Also, doing inclines will put infisis (sp?) on the clavicular muscles.

I just opted to put the flyes in there to hit the whole chest depending on which angle one decides to use.

 

[AhMadKooL]

Yes, it can be isolated: DB declines. The myth that Flat bench press does your whole chest is not true. You also need your upper and lower chest worked out. In a flat bench press your shoulders are doing a lot of the work.

I agree with you on the flyes they're a great excersice for defining the chest.

AK

 

[AhMadKooL]

oh yeah, and dips with your body at 45 degrees is also great for the lower chest. If your body weight is too light just strap on some Dumbells.

 

[fortunatesun]

Another one to consider would be dips - lean slightly forward to emphasize chest instead of triceps. A good change of pace from presses but still somewhat of a compound movement that hits up your entire pec group. If you can do 3 set of 10 then get a belt and start adding weight.