Thread: A little more chest!

as guys gravity still takes it's toll on us much like in women's chest areas.....over the last two years i've adopted a hybrid training version of h.i.t/dc training/big a's routine using only 3-4 exercises per bodypart and only one "working" set each...consisting of plenty of warmups and then usually a rest-pause set or triple drop set followed by a superslow negative or static hold and then fascia stretching/dc stretches.......now as far as exercises i normally do either inc press or inc smith press, inc machine or incline db press or inc flyes, and then either cable crossovers or dips....using this training style i've gone from 170 up to 210 and have been cutting back down since thanksgiving to compete this october currently weighing in the low 180's @5'5"......here's a few recent shots from monday july 12

I work with a lot of athletes. Some are very experienced and some a just learning. #1 problem I've found with athletes that have a small chest is benching with hands too close together. This narrow grip puts and emphasis on your tri's and takes away from your pecs. At your size you should have your hands at least with ring or middle finger as wide as the rings on the bar. If you are doing that, great. If not that will help and will help with strength over time. When doing incline or decline the best way to keep the focus on the pecs is put 25lb weights under the end or top of the bench. This way you only incline or decline a couple of inches instead of what the typical incline/decline benches give you that change the muscle emphasis too dramatically. Also make sure you use a variety of lifts and change frequently. In addition to the above you can do flies, incline or decline flies, dips etc.

I dunno what your looking for since your far more pro then most here ,but I find my chest routine to work great for me. (a younger guy of low muscle mass)

Warm up with weighted push ups. 2x15
Flat BB Bench.
1x15 Low weight
4x6 High weight
I superset with chest dips 3x12(weighted)

DB Flyes 2x8
followed by 2x16 of DB press

Then to finish up Chest I hit 2x6 SUPER Heavy INclined DB Flyes

I know it may be A LOT wrong with this ,but It works for me so f it.
I also lifting for strength and endurance is the reason for the crazy jump in reps

Dead Press. Otherwise known as Rack Press. Its basically a Deadlift for the pecs, and kicks my ass every time.

Dead prresses are brutal - real ego killer! no momentum, lots of explosive drive .Definetely recruits some slightly different motor units than conventional benching, these are awesome for developing strength in depth.

I will google them as soon as I get home Gaz, thanks.

Thanks to everyone that responded. I am certainly not pro! I have learned everything I know from here and I learn more everyday! Your feedback and ideas are very appreciated.

Originally Posted by Gazhole

Dead Press. Otherwise known as Rack Press. Its basically a Deadlift for the pecs, and kicks my ass every time.

please explain

Originally Posted by TheCapt'n

please explain

Yeah, I got chest tomorrow, and I definitely want in on these.

Originally Posted by TheCapt'n

please explain

I"m guessing it's a pin press. I have no idea how to post a video, so here's a

Originally Posted by returnofthdragon

I"m guessing it's a pin press. I have no idea how to post a video, so here's a

That dude is weak as shit.

DBs allow for a greater range of motion and more chest involvement. Inclines do the same.

Weighted dips are good too if you get enough ROM.

Originally Posted by Gazhole

Dead Press. Otherwise known as Rack Press. Its basically a Deadlift for the pecs, and kicks my ass every time.

Word to Big Bird.

After doing some reading, this indeed looks like the way to go. That is also the hardest part of my bench. Probably why I have disproportionately large triceps to chest ratio.

Basic Dead Press:

Set the bar on pins as close to your chest as possible.

Press it off the pins to full lockout - NO JERKING.

Lower the bar back onto the pins and completely take the load off your muscles.

Repeat untill you realise how weak you are.

Originally Posted by Gazhole

Basic Dead Press:

Set the bar on pins as close to your chest as possible.

Press it off the pins to full lockout - NO JERKING.

Lower the bar back onto the pins and completely take the load off your muscles.

Repeat untill you realise how weak you are.

After I had been lifting for about 8 or 9 months I could bench 225 for 4 x 4. That was going down to just passed 90 degrees with a good tempo. (like most newbs, I was obsessed with bench)

Now -- after nearly 2 years of lifting -- I started using Dead Press to get over my long-standing bench plateau. I set the pins so the BB is about 1/5 - 1/4 inch from my chest; the BB rubs against my shirt -- basically as deep as possible. It takes everything I have to push 185 for 5 reps. And again, that's with a really good tempo. No jerking, no arching the back, etc.

Dead Press shows you just how "strong" your bench really is. I'm working my way up to 225 by the end of my current volume program. On Wednesday I'm finishing the fourth session of week 3, then deload one week, then repeat three more cycles.

I'll make it happen.

When you get 225 for reps on Dead Press you will be certifiably fucking awesome. Such a tough exercise, it hurts way too much the next day and i rarely get DOMS.

irish, good shape bro!

jmorrison, you could try pre ex.