Thread: chest

Lift heavier mate. Lift a weight that you can get 6-8 reps with. Flyes are a great mass builder along with standard bench press. Hit incline bench and flat to ensure you get a fuller chest. If you do decline bench like I see so many doing then stop, there's no benefit as flat and incline hit the pectoralis major and minor.

3-5 Sets on flat heavy as possible that you can get no more than 5 reps
3 sets of 12-15 on incline
3-5 sets of dips and weighted if possible till failure
Finish off with some flys of some kind, 3 sets of 12-15

Gotta eat to grow!!

Originally Posted by Hell

3-5 Sets on flat heavy as possible that you can get no more than 5 reps
3 sets of 12-15 on incline
3-5 sets of dips and weighted if possible till failure
Finish off with some flys of some kind, 3 sets of 12-15

Gotta eat to grow!!

looks same as what my chest sessions are like at the min! im in the opposite situation from this dude my chest back and shoudlers gettin bigger all the time my arms are pissing me off theres people with pigeon chests in the gym with bigger arms then me im thinking of taking sythol lol fuck it.

Also look into The Wendler 5/3/1 Program, its good shit......
T NATION | How to Build Pure Strength
Elite FTS

how long have you been working out?

Decline Barbell 3x6-10
Flat Dumbell/Barbell 3x6-10
Incline Dumbell 3x6-10
Weighted Dips 3x6-10

Finish with flys or cable crossovers if you want, but they are primarily for bringing out striations and separation, not for building mass.

Dumbell Pullovers are also a good movement especially if you are in your teens or early twenties, as it can expand your ribcage.

Originally Posted by Captn'stabbin

how long have you been working out?

21 years.

Originally Posted by GMO

21 years.

not you the OP...

Originally Posted by rippingsoldier

i need a god chest woorkout!!! my arms are gitting bigger but no madder how hard i try to build my chest it doesnt seam to work.

At some you should realize you're not genetically strong in that area.

If you've been at it longer than a year, then its time to accept what you have.

Originally Posted by jimm

people with pigeon chests in the gym with bigger arms then me im thinking of taking sythol lol fuck it.

Yep, that's always the answer.

Originally Posted by Gentleman

At some you should realize you're not genetically strong in that area.

If you've been at it longer than a year, then its time to accept what you have.
.

If it's been under 3 years he is still an noob and needs more time to figure out what works for him. You can train for a year with bad form and not get shit for results, then correct the form and makes great gains in 6 months.

Unfortunatley the OP hasn't given us nearly enough information to give him any advice. MIght as well pick up a flex mag and do a pro chest workout...

Please remember that when asking for advice on this site, that you will get absolutely great input from a number of people. This is an awesome site and I have learned a lot.

However, please remember that there is no one routine that is the magic potion that will make your chest grow. My suspicion is that you are not eating enough. That is usually the case with younger athletes who complain of not growing enough. Also, it is not just eating more, but also the TIMING of the meals. It is essential to eat a high protein meal upon waking up and 1-1.5 hours before your workout. Also, another vital time is 1 - 2 hours after you drink your post workout shake. You have to feed your muscles at the times that you need the nutients most. A night-time shake is also a good practice.

Here is what works for me on chest. I change between flats and 30 degree inclines every 6-8 weeks.

Pressing movement -- flats or incline: 5-6 sets. Last set being either a double drop set, negative set, or a set at a weight you know you can get at least 10-12 times and go till failure.

Flye Movement -- flats or inclines: 2-3 sets of 15 reps MINIMUM. Good stretch at the bottom, good squeeze at the top.

Cable Crossovers: 2 sets of 20-30 reps.

Dips: 3 sets of 10-12 reps

If your chest is not screaming after this, then you are not doing it right. It might be worth a try to see if it works for you. Good luck.

Originally Posted by Captn'stabbin

not you the OP...

Sry...though you were the OP.

Originally Posted by pwloiacano

Please remember that when asking for advice on this site, that you will get absolutely great input from a number of people. This is an awesome site and I have learned a lot.

However, please remember that there is no one routine that is the magic potion that will make your chest grow. My suspicion is that you are not eating enough. That is usually the case with younger athletes who complain of not growing enough. Also, it is not just eating more, but also the TIMING of the meals. It is essential to eat a high protein meal upon waking up and 1-1.5 hours before your workout. Also, another vital time is 1 - 2 hours after you drink your post workout shake. You have to feed your muscles at the times that you need the nutients most. A night-time shake is also a good practice.

Here is what works for me on chest. I change between flats and 30 degree inclines every 6-8 weeks.

Pressing movement -- flats or incline: 5-6 sets. Last set being either a double drop set, negative set, or a set at a weight you know you can get at least 10-12 times and go till failure.

Flye Movement -- flats or inclines: 2-3 sets of 15 reps MINIMUM. Good stretch at the bottom, good squeeze at the top.

Cable Crossovers: 2 sets of 20-30 reps.

Dips: 3 sets of 10-12 reps

If your chest is not screaming after this, then you are not doing it right. It might be worth a try to see if it works for you. Good luck.

Why do a compound movement like dips at the end of your routine after flys?

Originally Posted by GMO

Why do a compound movement like dips at the end of your routine after flys?

i do a fly movement as my third exercise then a final press movement. Stretch and fill method.

Originally Posted by Gentleman

At some you should realize you're not genetically strong in that area.

If you've been at it longer than a year, then its time to accept what you have.

^^^
are you actually beeing serious. if you are i feel sorry for you.

Yep, that's always the answer.

nice avatar!

sorry i didnt reply sooner everyone i have been working out constantly since joining the army in feb last year when i joind i was a flabby 235 and now im 193 as of yesterday with solid arms and my leggs are ripped but my problum areas are i cant see my abbs and my chest doesnt seam to get bigger my reguler chest day consists of every other day i do 5 sets of flat bench with 80lbs dumbells and thats 6-8 reps for each set. then i do cable flys in sets of 15 then i do inclined dumbell press with 75lbs 5xsets 6-8 reps and im not seeing any improvement and im not getting any results. i drink a protine shake when i wake up then i eat boild eggs and sausage links for breakfast. i take CLA befor i eat and then i play guitar for an hour then take 1MR and concrete then i put my guitar in my bhut and go to the gym do my lifting and then do cardio. then i take a shower after taking a shower drink a protine shake and then go to lunch i eat fruit and the main meat meal that they have for the day. then i go to work and i do sets of 5 pull-ups every hour on the hour and eat a small bag of beef jerky every two hours. i eat my dinner that gets brought to me that is normaly beef cubes with rice, and i Take CLA befor that meal to, then i drink a protine shake when i get off and i go to the gym for more cardio. then i take a shower and go to bed. idk what im doing wrong but i hope that gives enough info to get a good idea. and BTW im 20 i just turned 20

Originally Posted by rippingsoldier

sorry i didnt reply sooner everyone i have been working out constantly since joining the army in feb last year when i joind i was a flabby 235 and now im 193 as of yesterday with solid arms and my leggs are ripped but my problum areas are i cant see my abbs and my chest doesnt seam to get bigger my reguler chest day consists of every other day i do 5 sets of flat bench with 80lbs dumbells and thats 6-8 reps for each set. then i do cable flys in sets of 15 then i do inclined dumbell press with 75lbs 5xsets 6-8 reps and im not seeing any improvement and im not getting any results. i drink a protine shake when i wake up then i eat boild eggs and sausage links for breakfast. i take CLA befor i eat and then i play guitar for an hour then take 1MR and concrete then i put my guitar in my bhut and go to the gym do my lifting and then do cardio. then i take a shower after taking a shower drink a protine shake and then go to lunch i eat fruit and the main meat meal that they have for the day. then i go to work and i do sets of 5 pull-ups every hour on the hour and eat a small bag of beef jerky every two hours. i eat my dinner that gets brought to me that is normaly beef cubes with rice, and i Take CLA befor that meal to, then i drink a protine shake when i get off and i go to the gym for more cardio. then i take a shower and go to bed. idk what im doing wrong but i hope that gives enough info to get a good idea. and BTW im 20 i just turned 20

Man give it some time, everyone has their genetic strong points that develop faster the other parts. With only 1 year training you have a long way to go with finding the right combo for you.
Best thing to do is focus on getting a good technique on your pressing and stay at it.
Start with incline BB, flat BB, any kind of fly move, then a final press movement with DB's. Start with light weight and make sure you are feeling it in your chest, make sure it is controlled and you are not just throwing weight around like a maniac.

Congrats on the weight loss and improvements...

this^^^^^^^. keep working at it switching things up now and again. Make sure you are isolating those muscles to the fullest!! Might try some growth factors?

Originally Posted by rippingsoldier

sorry i didnt reply sooner everyone i have been working out constantly since joining the army in feb last year when i joind i was a flabby 235 and now im 193 as of yesterday with solid arms and my leggs are ripped but my problum areas are i cant see my abbs and my chest doesnt seam to get bigger my reguler chest day consists of every other day i do 5 sets of flat bench with 80lbs dumbells and thats 6-8 reps for each set. then i do cable flys in sets of 15 then i do inclined dumbell press with 75lbs 5xsets 6-8 reps and im not seeing any improvement and im not getting any results. i drink a protine shake when i wake up then i eat boild eggs and sausage links for breakfast. i take CLA befor i eat and then i play guitar for an hour then take 1MR and concrete then i put my guitar in my bhut and go to the gym do my lifting and then do cardio. then i take a shower after taking a shower drink a protine shake and then go to lunch i eat fruit and the main meat meal that they have for the day. then i go to work and i do sets of 5 pull-ups every hour on the hour and eat a small bag of beef jerky every two hours. i eat my dinner that gets brought to me that is normaly beef cubes with rice, and i Take CLA befor that meal to, then i drink a protine shake when i get off and i go to the gym for more cardio. then i take a shower and go to bed. idk what im doing wrong but i hope that gives enough info to get a good idea. and BTW im 20 i just turned 20

Looks like you're over training if you're doing chest every other day? Also forget the pull ups every hour. Do them when you're at the gym. If your muscles don't get the chance to rest they're never going to recover and therefore grow. What's your diet like in terms of Macros and how many grams of protein you getting a day? You're doing a lot of cardio so need to make up for this by eating even more. You'll only gain muscle if you have a calorie surplus (taking in more than you're expending).

The reason that I do dips at the end of my chest workout is because I also do triceps after chest and this is a good bridge into tri's.

Eat. get a partner on your chest days. Learn how to bench. Then do it heavily. Rest, repeat.