Help with chest/pec building

[Jamiemcd03]

I have no issues gaining mass on my arms and back, but I'm having trouble with my chest. Maybe I'm hoping for an overnight sensation, but I would think I could gain more than an inch in one month. What are some exercises that will just explode my chest. I do not have gym access. I work out at home with a set of 30lb dumbbells and a bench press with incline but no decline. Have plenty of flat weights (300lbs+). What can I do with the equipment I have?


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[Jbranken]

I have a home gym too.

Go on eBay and for about $200 (more or less) you can buy adjustable db's that go up to 100lbs per hand. The weights slide on and off the bars like a barbell. If you want yor chest to grow when it's lagging, heavy DB press (flat, incline, and decline) will make them grow. Alternate between BB and DB on different days. Also use pyramiding and varying rep ranges to help them grow. Drop sets help a lot too. High reps will get blood flowing to them. Try this for a month or two. Then bring the rep range back down and use heavier weight for a few months

 

[Nelson Montana]

You;re lucky. With most guys arms are tough and chest is easy. So you see a lot of guys with bunchy tits and not much else.

As for your solution -- dips.

 

[buddhabuilder]

Ditto on dips^^^^You can modify a weight belt with a chain on it so you can do them with weight as well. Strict form, elbows out toward the sides, full motion.

 

[ALIN]

I have no issues gaining mass on my arms and back, but I'm having trouble with my chest. Maybe I'm hoping for an overnight sensation, but I would think I could gain more than an inch in one month. What are some exercises that will just explode my chest. I do not have gym access. I work out at home with a set of 30lb dumbbells and a bench press with incline but no decline. Have plenty of flat weights (300lbs+). What can I do with the equipment I have?


Sent from my iPhone 4, surprisingly, usually the app crashes all the time...

You can build a big chest at hom if you have the right tools.
Get some more DB's. A variety of exercises can be effective.
Incline press barbell or DB,,Decline,Flat bench, heavy flyes.
Make Chest a priority in your training.

 

[RickRock13]

My chest is stubborn as well. I have huge arms compared to everything else, but chest is my hardest to grow. I made a lot of improvements over the last year by incorporating a lot more DB movements and going heavy while concentrating on contraction. Progressive overload over time will help you grow. Just make sure you are trying go up in weight or reps all the time

 

[Jamiemcd03]

Thanks for all the advise. Hopefully I'll start to see some improvements.


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[bonacris]

For me focusing on dumbbells and getting the squeeze at the end of each rep was key. Weight was lower but the pump was just insane.

Doesn't matter if it's dumbbell press, db flies or cables you need to squeeze at end of the movement
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[MaxxReps]

^^ exactly. My chest too lags way behind my arms, shoulders, legs and back.

- More dumb bell work for full range of motion. Don't lock out at the top bring the dumb bells together and squeeze
- Cables are great for flies as you can cross them and really get the squeeze at the end.
- Lots of incline if you are looking to develop and upper chest (who doesn't want this?)

And of course, change it up when things stall.

 

[Mr. Chicago]

I agree with the squeeze comments. I always tell myself, "mind in the muscle." Some people just go through the motions when they lift making their form suffer and they will never get that real "orgasmic pump" as Arnie would say. Dips, push ups with added weight, maybe buy some bands to use with your bench, and invest in some heavier dumbbells, you want to keep your reps low to grow.

 

[Ambizione]

My chest has always been a problem so I am more than happy to tell you what has been working for me. With the equiptment you have you can build a great chest. Id always start with incline before flat, and keep it heavy 6-8 reps. Then id do 3 sets of 8-12 with your dumbells, really focusing on the stretch and contraction. My problem was always finding the right hand placement/elbow flare. For me keeping my hands a little more than shoulder width apart and elbows tucked in, not flared out has done wonders on the bench. After the fly work do 3 sets of as many push ups you can till you hit failure. After youve hit failure, do 2 sets of 10 of ONLY the descending pushup. By the last rep you should almost plop to the floor. Now you have completely exhausted your chest muscles and they have no choice but to grow! Wow I just gave away my secret hahaha.

 

[ha1a1]

My chest lags as well. Ive always had big triceps and they just take over. A barbell for wide grip chest press...with the elbows pointed all the way out and bring it down high just under your collar bones. 3 seconds down, pause, squeeze, explode up, repeat. The Milos Sarcev "secrets of the pros" video shows good technique for growing chest.

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[matter2003]

Elevated pushups with weight on your back would do wonders I bet...