Chest

[drop53]

When and how many times do any of you train chest, and who works upper chest first?

 

[thethinker48]

Two movements that have given me the best chest development are: Incline smith, and Bench (both freebar and smith). Just progressively getting stronger at these have made my chest grow.

Dante's pec stretching after an exercise has done wonders too.

Might be different for someone with dominating arms who can press a ton without great development, but it's usually rare. All those flys, and "volumizing" exercise have done absolutely nothing for me.

Just my 2 cents.

 

[drop53]

Two movements that have given me the best chest development are: Incline smith, and Bench (both freebar and smith). Just progressively getting stronger at these have made my chest grow.

Dante's pec stretching after an exercise has done wonders too.

Might be different for someone with dominating arms who can press a ton without great development, but it's usually rare. All those flys, and "volumizing" exercise have done absolutely nothing for me.

Just my 2 cents.

Have you ever tried guillotine press?

 

[thethinker48]

Have you ever tried guillotine press?

I haven't, but I do both presses pretty close to the neck. The bar usually lands right underneath my neck, and on my upper pecs.

 

[Tom]

Twice per week with decline press and dips. For me no other chest exercises needed.

 

[bonacris]

I start with cable flies 6x20 and then incline dumbells. Have seen a good change in the past 8 months or so.

 

[Nabz]

Once a week is plenty for my chest.

I train chest when the rest of the gym isn't.

I alternate between starting with upper or regular or sometimes I do my workouts backwards, keep the muscle guessing.

Best mass builder for upper chest, anything free weight

 

[01dragonslayer]

All out?....usually just once a week with several compound movements pyramiding up with multiple sets and always adding a cluster set toward the end of each movement. Then several mechanical isolated exercises to finish it up.

 

[NTL]

I have seen the best growth with heavy incline first.

 

[MonkeyBoy]

I have seen the best growth with heavy incline first.

This right here for me as well!!!!

 

[D2]

reverse grip smith bench :headbang:
https://youtu.be/b11l7TE2TxU?list=PLnffLFyVRWUwj9C35avVIEO_XVr7yqjbn

 

[Ashop]

When and how many times do any of you train chest, and who works upper chest first?

I'm about to make my CHEST training a priority. My main focus will be upper pecs so I plan on doing a lot of Inclines.

 

[Elvia1023]

My training is always evolving. In recent times I have been training chest 1-2 times per week and swooping exercises each time and playing about with angles etc. I use a combination of bb, db, cable and machines during each session. My reps have varied but generally they start higher and move down through the sets for any given exercise. I have been doing quite a lot of heavy benching though (6-10 reps).

I find I get best results using machines/cables and really squeezing the chest and focusing on form. I have poor mind muscle connection with my chest but training in this manner has helped loads and has improved my chest in recent months. Obviously progressive overload using free bar/db's has only helped my chest too. I like to fit both in there and use a combination of everything to hit my chest in different ways.

In the near future I will be training it 3 times weekly and starting with a flat, decline and upper exercise for each of those days. That will probably mean I hit chest for 20-30 mins 3 times weekly.