Best chest exercises?

SportinStyle · 04-28-2004, 08:46 PM

I havn't seen ANY growth in my chest for about 5-6 months, and I garentee you I have not maxed out. Not close. I just don't really feel anything in my chest anymore when doing exercises.

So could someone please give me a good chest workout that has good results? Thanks guys.

gr81 · 04-28-2004, 09:07 PM

everything can have good results at one time or another. are you expecting some secret magical WO to appear here? Its time to reflect on your training and diet and see what can imporve, how intensity level can be stepped, other than that just stick to the basics, eat propoply, don't overdo it, and mix things up a bit. get creative with your WOs. If you have been staying with high reps, have a day with low reps, and visa versa. hit pu the decline heavy, use the cambered olympic bar if you have one, thats one of teh best movements for the chest period.

jaysun · 04-28-2004, 09:18 PM

eat more

**Prince** · 04-28-2004, 11:31 PM

Quote:

Originally posted by SportinStyle
I havn't seen ANY growth in my chest for about 5-6 months, and I garentee you I have not maxed out.

what have you been doing for chest the past 5-6 months?

Skib · 04-29-2004, 12:47 AM

flat bench with barbell or DB's (switch it up) sometimes even the flat bench hammer strength machine feels nice

incline bench press with barbell or DB's (switch it up)

decline bench press with barbell or DB's (switch it up)

fly's with DB's or machine fly's

cable cross overs (use lighter weight and really contract the muscles)

dips

pushups :P

EAT

SportinStyle · 04-29-2004, 06:11 AM

Well i do basically all of what he ^ just said.... I just really can't ever feel the pain except on fly's and a machine. The others just seem like a waste of time. I know I have to squeeze my pecs together rather than weight, but I just have tons of trouble doing that for some reason. I even take my time...

Within the last year ive gained a couple inches in chest but then stopped... and my chest looks very small compared to other guys I know who don't even workout.

Larva · 04-29-2004, 08:06 AM

try different rep ranges per week, it might help

richirich_99 · 04-29-2004, 09:55 AM

are you taking creatine or whey?

SJ69 · 04-29-2004, 10:08 AM

-Make sure you go to failure on your movements, hopefully with a spotter.
-As said try a different rep range. My chest responds best to 3-8 reps, while my lats respond best in the 8-12 range, so experiment.
-make sure you are consistant, don't miss workouts.
-eat 2g protein per pound of weight every day.
-allow ample recoup time between chest workpouts, for me that would be about 4 days. for some it is up to 7 days.
-Use good form
-Do flat bench first
-progresssively increase weight used
Just some thoughts, try some or all if not already doing these.

SportinStyle · 04-29-2004, 11:54 AM

I take in about 1.1 grams of protein for every pound. I basically think it is form. I am gonna go with lower weight for two weeks and see if I "shock" my muscels...

**CowPimp** · 04-29-2004, 12:10 PM

Try all of the following exercises:

-Flat, incline, and decline bench press. Use both dumbells and barbells. Make sure your back is arched and you have your shoulder blades pulled together.
-Flat, incline, and decline flyes.
-Dips.
-Pullovers. Use dumbells and barbells.

Try various tempos:

-2 down, expolsive up
-4 down, 2 up
-3 down, 3 up

Try different rep ranges; anywhere from 1-12 repititons.

Try doing burnouts. Get two friends and rack up a lot of 10s, or 5s if necessary, on each side, but don't attach clips. Use a weight you can do about 10 times, but only do it 5 times or so (The main idea is to leave some energy leftover). Lock out the bar and have each of your friends remove a 10, then do more reps (Again, make sure you have a good number of reps before failure). Repeat until you get to the bar and go until failure.

Fit Freak · 04-29-2004, 01:43 PM

My suggestion:

Stick to the basics...even though you don't feel it like flyes and cables doesn't mean it isn't working...compound movements never give you the feeling of isolation like cables but the gains are much better.

When pressing make sure you're in a "scapular set" position. Basically it means pulling the shoulder blades together and pressing through the chest instead of the shoulders...this is what made the DIFFERENCE FOR ME

I like to do 3 basic movements and 1 isolation movement per workout.

Train hard and heavy...withing the 6-10 rep range for chest.

Eat more protein and calories.

**Prince** · 04-29-2004, 01:47 PM

Quote:

Originally posted by SJ69
-Make sure you go to failure on your movements, hopefully with a spotter.

once in awhile, I would not recommend failure every set or work-out.

LAM · 04-29-2004, 01:56 PM

Quote:

Originally posted by SportinStyle
I havn't seen ANY growth in my chest for about 5-6 months, and I garentee you I have not maxed out. Not close. I just don't really feel anything in my chest anymore when doing exercises.

So could someone please give me a good chest workout that has good results? Thanks guys.

how is the rest of your body growing ?

Fit Freak · 04-29-2004, 04:54 PM

Quote:

once in awhile, I would not recommend failure every set or work-out.

EXACTLY...you don't want to train to failure every workout, every set...that is a sure way of experiencing overtraining. = no gains at all and BURNOUT

GYM GURU · 04-29-2004, 05:21 PM

The only 2 exercises need for chest are the FLAT BENCH & INCLINE. All that other stuff is only gonna cut you or NOT WORK AS WELL AS THOSE TWO EXERCISES LISTED ABOVE.
Life heavy & alot of reps twice a week & watch your chest BLOW THE F@#$ UP. I guarentee it. MAX out every other month to make sue you are making gains. LOTS OF REPS & HEAVY is the answer.
I live in ARLINGTON ,TEXAS & those are the exact words from RONNIE COLEMAN himself.
THATS what we all live by down here "lots of reps & heavy". I have been lifting like that for the last 3 years & have a huge chest. By the way I am a natural bodybuilder & have nver taken any type of ANABOLIC STEROID. Good luck. Chest should not take more than 45 min. to blast out !

Quadsweep · 04-29-2004, 08:23 PM

Gym guru

Save your ammo for the

"FLAT BENCH & INCLINE"

Stay clear of flyes. To little weight can be used because of the leverage when your pecs are stretched.

Quote:

"lots of reps & heavy".

Sounds a lot like FLEX

It does not make any sense.

Lots of reps = the weight is not heavy enough.

**P-funk** · 04-29-2004, 08:30 PM

Quote:

Originally posted by Quadsweep
Lots of reps = the weight is not heavy enough.

finally someone said it

I never could figure out what people meant when they said "I use heavy weight for high reps"

Rock405 · 04-30-2004, 12:40 AM

i find that doing super sets have really helped build up my chest. Maybe try a pec fly machine and incline bench press superset..remember NO REST IN BETWEEN SETS.

**CowPimp** · 04-30-2004, 12:46 AM

Quote:

Originally posted by Rock405
i find that doing super sets have really helped build up my chest. Maybe try a pec fly machine and incline bench press superset..remember NO REST IN BETWEEN SETS.

If you do this I would lower your total volume. As well, I would not suggest doing that every workout. Every few workouts would be fine. This is very stressful on your central nervous system and could potentially cause overtraining.

Lankster · 04-30-2004, 03:59 AM

Non peak dumbell flys have really pumped my chest up

Fit Freak · 04-30-2004, 05:25 AM

Funk...I think when people say that they mean lots of heavy sets (high volume) which translates into lots of reps. In the tradfitional use of the word though the statement makes NO sense

Fit Freak · 04-30-2004, 05:27 AM

BTW...there is definately a spot in chest training for flyes...no exercises are specifically for "CUTTING"....this is just not true. While I support compound movements that doesn't mean some flyes cannot produce additional results.

phantom939 · 05-01-2004, 01:51 PM

Stick with mainly compound stuff like incline dumbbell press andflat barbell press but throw an isolation move in every workout just to shake things up. Oh, and alternate with the barbells and dumbells. I also recommend dips.

Fit Freak · 05-01-2004, 01:54 PM

AND...when you do incline work make sure you don't go over 30 degrees on the incline...most benches are too steep and you end up hitting the front delt more than the upper chest.

sentricyphen · 05-01-2004, 04:07 PM

Quote:

Originally posted by Fit Freak
AND...when you do incline work make sure you don't go over 30 degrees on the incline...most benches are too steep and you end up hitting the front delt more than the upper chest.

That probably explains why my delts are so big and upper chest is so underdeveloped.

04-28-2004, 08:46 PM	#1
SportinStyle IM's Anti-Drug ;) Join Date: Apr 2004 Posts: 275 Photos: 8	Best chest exercises? I havn't seen ANY growth in my chest for about 5-6 months, and I garentee you I have not maxed out. Not close. I just don't really feel anything in my chest anymore when doing exercises. So could someone please give me a good chest workout that has good results? Thanks guys.
	I don't train hard, eat right, and do the things I do for others. I do it for myself. ....did I mention the ladies too???

04-28-2004, 09:07 PM	#2
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	everything can have good results at one time or another. are you expecting some secret magical WO to appear here? Its time to reflect on your training and diet and see what can imporve, how intensity level can be stepped, other than that just stick to the basics, eat propoply, don't overdo it, and mix things up a bit. get creative with your WOs. If you have been staying with high reps, have a day with low reps, and visa versa. hit pu the decline heavy, use the cambered olympic bar if you have one, thats one of teh best movements for the chest period.
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

04-29-2004, 06:11 AM	#6
SportinStyle IM's Anti-Drug ;) Join Date: Apr 2004 Posts: 275 Photos: 8	Well i do basically all of what he ^ just said.... I just really can't ever feel the pain except on fly's and a machine. The others just seem like a waste of time. I know I have to squeeze my pecs together rather than weight, but I just have tons of trouble doing that for some reason. I even take my time... Within the last year ive gained a couple inches in chest but then stopped... and my chest looks very small compared to other guys I know who don't even workout.
	I don't train hard, eat right, and do the things I do for others. I do it for myself. ....did I mention the ladies too???

04-29-2004, 11:54 AM	#10
SportinStyle IM's Anti-Drug ;) Join Date: Apr 2004 Posts: 275 Photos: 8	I take in about 1.1 grams of protein for every pound. I basically think it is form. I am gonna go with lower weight for two weeks and see if I "shock" my muscels...
	I don't train hard, eat right, and do the things I do for others. I do it for myself. ....did I mention the ladies too???

04-29-2004, 12:10 PM	#11
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Try all of the following exercises: -Flat, incline, and decline bench press. Use both dumbells and barbells. Make sure your back is arched and you have your shoulder blades pulled together. -Flat, incline, and decline flyes. -Dips. -Pullovers. Use dumbells and barbells. Try various tempos: -2 down, expolsive up -4 down, 2 up -3 down, 3 up Try different rep ranges; anywhere from 1-12 repititons. Try doing burnouts. Get two friends and rack up a lot of 10s, or 5s if necessary, on each side, but don't attach clips. Use a weight you can do about 10 times, but only do it 5 times or so (The main idea is to leave some energy leftover). Lock out the bar and have each of your friends remove a 10, then do more reps (Again, make sure you have a good number of reps before failure). Repeat until you get to the bar and go until failure.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-28-2004, 09:18 PM	#3
jaysun Registered User Join Date: Oct 2003 Location: ontario, canada Posts: 32	eat more

04-29-2004, 12:47 AM	#5
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 521	flat bench with barbell or DB's (switch it up) sometimes even the flat bench hammer strength machine feels nice incline bench press with barbell or DB's (switch it up) decline bench press with barbell or DB's (switch it up) fly's with DB's or machine fly's cable cross overs (use lighter weight and really contract the muscles) dips pushups :P EAT

04-29-2004, 08:06 AM	#7
Larva Senior Member Elite Member Join Date: Sep 2003 Location: LI NY Posts: 646 Photos: 11	try different rep ranges per week, it might help

04-29-2004, 09:55 AM	#8
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	are you taking creatine or whey?

04-29-2004, 10:08 AM	#9
SJ69 Registered User Join Date: Nov 2003 Location: Philly Posts: 1,026 Photos: 1	-Make sure you go to failure on your movements, hopefully with a spotter. -As said try a different rep range. My chest responds best to 3-8 reps, while my lats respond best in the 8-12 range, so experiment. -make sure you are consistant, don't miss workouts. -eat 2g protein per pound of weight every day. -allow ample recoup time between chest workpouts, for me that would be about 4 days. for some it is up to 7 days. -Use good form -Do flat bench first -progresssively increase weight used Just some thoughts, try some or all if not already doing these.

04-29-2004, 01:43 PM	#12
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	My suggestion: Stick to the basics...even though you don't feel it like flyes and cables doesn't mean it isn't working...compound movements never give you the feeling of isolation like cables but the gains are much better. When pressing make sure you're in a "scapular set" position. Basically it means pulling the shoulder blades together and pressing through the chest instead of the shoulders...this is what made the DIFFERENCE FOR ME I like to do 3 basic movements and 1 isolation movement per workout. Train hard and heavy...withing the 6-10 rep range for chest. Eat more protein and calories.
	Searching for the right balance...

04-29-2004, 05:21 PM	#16
GYM GURU Registered User Join Date: Oct 2001 Location: Agg town aka Arlington, Tx. Posts: 205	The only 2 exercises need for chest are the FLAT BENCH & INCLINE. All that other stuff is only gonna cut you or NOT WORK AS WELL AS THOSE TWO EXERCISES LISTED ABOVE. Life heavy & alot of reps twice a week & watch your chest BLOW THE F@#$ UP. I guarentee it. MAX out every other month to make sue you are making gains. LOTS OF REPS & HEAVY is the answer. I live in ARLINGTON ,TEXAS & those are the exact words from RONNIE COLEMAN himself. THATS what we all live by down here "lots of reps & heavy". I have been lifting like that for the last 3 years & have a huge chest. By the way I am a natural bodybuilder & have nver taken any type of ANABOLIC STEROID. Good luck. Chest should not take more than 45 min. to blast out !
	Never say never & never give up. There is ALWAYS someone worse off than you !

04-30-2004, 12:40 AM	#19
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	i find that doing super sets have really helped build up my chest. Maybe try a pec fly machine and incline bench press superset..remember NO REST IN BETWEEN SETS.

04-30-2004, 03:59 AM	#21
Lankster Registered User Join Date: Dec 2003 Location: Canada Posts: 191 Photos: 1	Non peak dumbell flys have really pumped my chest up

04-30-2004, 05:25 AM	#22
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Funk...I think when people say that they mean lots of heavy sets (high volume) which translates into lots of reps. In the tradfitional use of the word though the statement makes NO sense
	Searching for the right balance...

04-30-2004, 05:27 AM	#23
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	BTW...there is definately a spot in chest training for flyes...no exercises are specifically for "CUTTING"....this is just not true. While I support compound movements that doesn't mean some flyes cannot produce additional results.
	Searching for the right balance...

05-01-2004, 01:51 PM	#24
phantom939 Registered User Join Date: Apr 2004 Posts: 80	Stick with mainly compound stuff like incline dumbbell press andflat barbell press but throw an isolation move in every workout just to shake things up. Oh, and alternate with the barbells and dumbells. I also recommend dips.
phantom939 Registered User Join Date: Apr 2004 Posts: 80

05-01-2004, 01:54 PM	#25
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	AND...when you do incline work make sure you don't go over 30 degrees on the incline...most benches are too steep and you end up hitting the front delt more than the upper chest.
	Searching for the right balance...

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