Tips on building chest

[Blitzkrieg]

I just measured my arms and they went up .25" in the past month (they're now up to 17.25" baby!!) Then I measured my chest and I swear it shrunk an inch Here's my current routine:

Incline DB press: 3 warm up and 2-3 work sets of 6-9 reps
Flat DB or BB press (depending on the day): 2 work sets 6-9 reps
Cable cross flyes (yes I still love these... sue me): 4 work sets 7-10 reps

And that's it. Anyone think of anything I can change up or add to help pack on more size? Thanks

 

[Dad]

How about some heavy bench presses with a bar and wider-grip dips? Yuo'll certainly be able to handle more weight than with dumbells, so this might help.

Yuo also might try some heavy dumbell flys and drop those cable crosses.

Just some thoughts...

 

[BALDNAZI]

Check it

I may get blasted for this but its true. Do incline benches in the Smith machine. You can handle alot more weight, you are not balancing the weight,and all your focus and concentration is focused on the pecs. Im doing a DC hybrid right now and I have employed the Smitch machine for delts and chest, and the difference is amazing.

 

[Dad]

Agree with BN on this!

 

[sup]

im curious too.... is there a rep range that you recommend?

 

[buselmo]

sadly, it's genetic. we're both on the same boat bro. it's not the exercise, it's if you progress in your weights and your diet. other than that, yes, as BN said, use the smith machines to work your chest. much better than free bar benching IMHO

 

[DOGMA]

Just be very carefull on the smith for incline as I suffered a deranged clavicle by doing this with too much weight. Took me more than 1 year to recover. Not slammin the BN's post just make sure to be carefull.

 

[TooPowerful4u]

http://www.thomasathomas.com/make_a_chest.htm

hope this helps

 

[Chrysler]

For me building my chest was never a genetic thing, but it was a matter of being able to actually hit that muscle correctly. If you don't already, roll your shoulders down and shrug your shoulder blades together while staying in that position throughout the movement. What I've done recently is attached a mirror to the ceiling above the bench I have at home to make sure I'm using proper form and staying in the proper position throughout, the difference is tremendous.

As far as your routine, perhaps try switching it up with different exercises for awhile, that's always helped me. You could always try more volume. If I only did as few sets for chest as you, your routine wouldn't even make me sore the next day, but that's me. That's also a lot of crossover work. You're doing as many sets of crossovers as you are of the compound movements. The crossovers may get you more pumped than the heavy free weight exercises, but they don't equate to the same muscle gained. Perhaps replace 3 of the sets of crossovers with a heavier free weight exercise, and blast your pecs with one high rep set of crossovers at the very end of your workout.

 

[Conan21]

Dude

http://www.thomasathomas.com/make_a_chest.htm

hope this helps

That is a crazy chest !!!

 

[Team Enzyte]

I may get blasted for this but its true. Do incline benches in the Smith machine. You can handle alot more weight, you are not balancing the weight,and all your focus and concentration is focused on the pecs. Im doing a DC hybrid right now and I have employed the Smitch machine for delts and chest, and the difference is amazing.

I also agree. close grips on the Smith are the best.

 

[pimpman]

BN is right also if you dont have a training partner like me in the smith you can go to failure and then just click it back.believe it or not we push more weight when we have a partner spotting you.it's a mental thing.

 

[sup]

http://www.thomasathomas.com/make_a_chest.htm

hope this helps

dammit, you got me all hot and bothered for a second...

 

[Blitzkrieg]

http://www.thomasathomas.com/make_a_chest.htm

hope this helps

LMAO
So, I make 2 of those and strap 'em to my pecs?

 

[Blitzkrieg]

This upcoming chest workout I'm gonna start trying the db flyes and Smith incline presses and let you know how it goes. Thanks guys. Any more advice I'm open for it

 

[The Wolf]

I watched a Charles Glass video on bench presses, and instead of bouncing the bar off my nipples, what I used to do, like ego filled wanna be power lifter, lower the bar slowly just below your chin. Ive been doing this the last month and I can already feel the difference big time and so can my clients. In this sport you can learn somrthing new everyday no matter how experienced you are.

 

[oldfella]

Blitz, I agree with Dad and BN. Also Chrysler makes a good point about pulling your shoulder blades in. You will get much more feeling in your chest when doing this. I always prioritise upper chest work over flats. But that's just the way It works for me. I do use the smith machine but i tend to do some more pre-fatigue work with D/bells before I hit the S/machine. Also I agree with Dad, lose the cables for now and work with d/bells for flys.

 

[BALDNAZI]

Good deal

So we have alot of people in agreement, Im happy about that because it truly works. The key is to get in there, position yourself where your shoulder blades are as tight together as possible like someone said.I like to reach down and grab the base of the Smith machine with both hands in a flye position and get into a stretched position. This really gets you in the right plain of movement. The key is to focus everything on the pecs and squeeze the hell out of them, no bouncing at all. At the top at the end of my set I literally feel like the muscle will burst through the skin.

I do not do flat anymore whatsoever. I feel that an incline bench at the standard position is fine, and also the next workout I put it 1 pin above flat,sort of in between flat/incline.

The smith machine as Pimpman said removes the crutch of a spotter. I also tend to bang out that last rep as if my life depended on it,knowing that if I fail I can just rack it quick. Im going to try regardless. A spotter works for me mentaly as well, but not as good as if I know Im in it alone.

I suggest you look into DC training and his stretches in particular. For chest after your done training it ,grab a nice pair of dumbells and get in position to do incline flyes, but only get them into the bottom position and hold them there. The pain should be in the muscle not in your joints, you will know the difference. Hold this position as long as possible and try to beat the time each chest workout. This in theory stretches the fascia around the muscle and allows for growth. I fully believe in this and its proven in countless of trainees, so I think its not a theory anymore,but rather a proven tool.

Let us know how it goes.......

 

[hiddenbelow]

You ever thought about the possibility that your back was shrinking and not your chest?? I don't know anyway of checking the size of chest with a tape without going around the back as well. Just a thought...

DW

 

[littlemack]

http://www.thomasathomas.com/make_a_chest.htm

hope this helps

ROFLMAO!!! hahahahaha...

That's a good one Toop...hahahahaha