Increasing size of pecs

Island Roots · 08-10-2005, 04:09 PM

I'm seeing improvements in myself but one thing that is remaining the same is my pecs. My chest is pretty much flat. I'm not looking for huge buldging pecs but I want a little bit of definition up there. What can I do to improve in this area?

All I do so far that mainly target my pecs are dips and pec dec flyes.

I'm looking to try and mix up my workout because I think I've reached a plateau with my current workout; I'm not getting tasked as much as I use to.

Doublebase · 08-10-2005, 04:19 PM

need more info. stats, diet, current routine.

TheCurse · 08-10-2005, 04:28 PM

i think its about time for you to start throwing some presses down.

Sam40 · 08-10-2005, 04:48 PM

Maybe get off of the pec dec, and do some dumbbell fly's. Like above, time to throw down on some presses flat, and incline. I don't do declines, I get stupid when my feet get higher than my head.

One thing I have noticed, it helps a lot to concentrate on the muscles that are supposed to be doing the work. If I don't, I have noticed my shoulders tend to do most of the flying. Yours could possible doing the same. It seems to help a lot if you kind of Arch or push your chest forward, instead of letting it double up inward.

LexusGS · 08-10-2005, 07:19 PM

try doing some cable movements aswell as db bench.

**CowPimp** · 08-10-2005, 10:55 PM

Try some horizontal pressing movements. Try decline presses in particular. That is a great mass building movement for one's chest.

LAM · 08-10-2005, 11:05 PM

Quote:

Originally Posted by TheCurse

i think its about time for you to start throwing some presses down.

he's long overdue for those movements.

**Mudge** · 08-10-2005, 11:06 PM

I do bench presses, I will rarely ever do anything else.

kraziplaya · 08-10-2005, 11:24 PM

you definately need some presses....start doing incline bb bench and flat presses with a machine,db, or bb

Akkers · 08-11-2005, 12:22 AM

Have a pressing movement in every workout. Be it flat benches, incline benches, or declines, just get em in the ASAP.

Island Roots · 08-11-2005, 02:30 AM

Is it alright if I use dumbbells instead of a bar for incline/flat/decline presses? I've had a bad experience using a barbell (tore some ligaments underneath my scapula which required me to stop all upper body for over a month) and I'd feel much safer using dumbbells. If I had a spotter the barbell wouldn't be an issue but 90% of the time I don't.

TJ Cline · 08-11-2005, 03:34 AM

Bench Press: 4 sets of 6-10
Incline DB press: 4 sets 6-10
flys/cable crossovers: 2 sets 8-12

once a week

**CowPimp** · 08-11-2005, 09:49 AM

Quote:

Originally Posted by Island Roots

Is it alright if I use dumbbells instead of a bar for incline/flat/decline presses? I've had a bad experience using a barbell (tore some ligaments underneath my scapula which required me to stop all upper body for over a month) and I'd feel much safer using dumbbells. If I had a spotter the barbell wouldn't be an issue but 90% of the time I don't.

Certainly. Dumbbells are great. However, I would suggest you read up on some articles about pressing with a barbell. Pressing like a powerlifter is safer in many respects.

Doublebase · 08-11-2005, 10:26 AM

Need more info to answer question. You never answered my previous questions.

moneymaker · 08-11-2005, 10:37 AM

Incorporating bench and dumbells is a good way to increase pec mass, but just remember to increase each time you lift. For example one week performing 3x5 with a weight thats challenging and then the next wk go for 3x6 and the next wk add dumbbell press into the mix.

Squaggleboggin · 08-11-2005, 03:48 PM

Quote:

Originally Posted by CowPimp

Certainly. Dumbbells are great. However, I would suggest you read up on some articles about pressing with a barbell. Pressing like a powerlifter is safer in many respects.

Were you referring to using the correct form here, or using a barbell over dumbbells? Either way, I much, MUCH prefer dumbbells over the barbell. You don't need a spotter and it's a much tougher exercise with a given weight. You can also get a greater ROM and work the stabilizer muscles to a greater degree. If you ask me, DBs are the only way to go, but there are many who would disagree.

Sam40 · 08-11-2005, 05:40 PM

I don't understand what is wrong with a bar. Individual dumbbells are a lot harder to keep stabilized, than a bar. And would actually be easier to get hurt with, that is if you are lifting heavy enough.

TheCurse · 08-11-2005, 06:03 PM

a big advantage of the dumbells is being able to abort a lift without having to deal with a bar loaded with 300 pounds sitting on your chest.
and of course they work things differently so are good in a comprehensive program. barbells are essential in my opinion for max mass gain, but we're not all after that.

Sam40 · 08-11-2005, 06:10 PM

I know the pros and cons of barbells vs. dumbbells. But I don't take dumbbells seriously for bench pressing. Of course I have one weak wrist, and the bar helps to stabilize that. Bar on the chest been there, done that (ouch). Try rolling it off over your stomach, legs, and shins - I did.

TheCurse · 08-11-2005, 06:22 PM

last time that happened to me i just lay there for a while until someone took pity on me and came over to help lol.

god hand · 08-11-2005, 06:30 PM

Quote:

Originally Posted by TheCurse

barbells are essential in my opinion for max mass gain, but we're not all after that.

Where not?

Squaggleboggin · 08-11-2005, 07:29 PM

Well actually dumbbells are safer because you can drop them to the sides of you. The barbell just kind of crushes your neck or chest or whatever else it happens to fall on. Also, using DBs helps to make each arm equal. The BB gives you the chance to use one arm as a crutch. Someone mentioned having one weak wrist. Well why not use DBs and force it to grow stronger before you can move up in weight? Use a BB and the other wrist will pick up the slack, thus weakening your weak wrist further.

And no, we're not all after max mass gains. I use the DBs because to me it works on strength - more specifically, functional strength - more than a barbell ever did.

**Mudge** · 08-11-2005, 08:53 PM

Unless you drop them from 4 or 5 feet up, you have to curl them down first, or throw them. Not the safest thing in the world for your biceps or shoulders with 100+ pounds. I like inclines, but flat bench dumbell work makes me a bit nervous on the throw. Some gyms may not tolerate it at all.

Or if you dont train to failure, keep the bells up in the air and kick your legs to get yourself back to an upright position.

Squaggleboggin · 08-11-2005, 09:55 PM

Well if it came to life or death, I'd drop them from whatever height I had to. I work with at least 90% and if I can't get the DBs up, I just lower them to the bottom position and then put them down on the floor. Basically that consists of part of the negative portion of a hammer curl so they don't completely slam down. So really I've never had to 'drop' them yet, but I don't go to failure. Now that I have my sweet sawhorses, maybe I'll start doing BB benches.

HaTa · 08-11-2005, 09:56 PM

welll...... to increase ur bench numbers i know benching is delts and tricepts so i know if u wanna att #'s to ur bench u have to push ur self in tris and shoulder routines but to get a bigger chest it just takes time... push ur self do pushups before ur routine

Sam40 · 08-11-2005, 10:14 PM

That was me with the weak wrist. It came from an injury, and can't very well be forced to improve a lot. Also could be from a lot of years of bad roads (65). Anyway I have been thinking of getting some wrist wraps to help out.

Squaggleboggin · 08-11-2005, 10:20 PM

Of course I was speaking in general terms of how to correct this problem. I wouldn't have said that had I known it was from injury.

**Mudge** · 08-11-2005, 10:48 PM

Quote:

Originally Posted by Squaggleboggin

I just lower them to the bottom position and then put them down on the floor. Basically that consists of part of the negative portion of a hammer curl so they don't completely slam down.

I have never hammer curled more than 105 for reps, but I've used 150s for benching. I dont want to try and hammer curl that for a 5 second negative.

When I was young and invincible (didn't know any better), then sure I did that kind of stuff plenty I'm sure. Now with the pressure from training, and age, I can't do that and feel safe about it.

**CowPimp** · 08-11-2005, 11:48 PM

Quote:

Originally Posted by Squaggleboggin

Were you referring to using the correct form here, or using a barbell over dumbbells? Either way, I much, MUCH prefer dumbbells over the barbell. You don't need a spotter and it's a much tougher exercise with a given weight. You can also get a greater ROM and work the stabilizer muscles to a greater degree. If you ask me, DBs are the only way to go, but there are many who would disagree.

Well, he said he was staying away from barbell bench pressing because of an injury. When I said pressing like a powerlifter is safer, I meant relative to bench pressing like a bodybuilder. I should've made the distinction clear. I still think DBs are great, but I much prefer using a barbell.

08-10-2005, 04:09 PM	#1
Island Roots I'd rather be in Hawaii Join Date: Apr 2005 Location: Spokane, WA Posts: 154 Photos: 3	Increasing size of pecs I'm seeing improvements in myself but one thing that is remaining the same is my pecs. My chest is pretty much flat. I'm not looking for huge buldging pecs but I want a little bit of definition up there. What can I do to improve in this area? All I do so far that mainly target my pecs are dips and pec dec flyes. I'm looking to try and mix up my workout because I think I've reached a plateau with my current workout; I'm not getting tasked as much as I use to.
	Five fourths of all Americans have trouble with fractions. "The difference between genius and stupidity is that genius has its limits." Albert Einstein

08-10-2005, 04:28 PM	#3
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 767 Photos: 6	i think its about time for you to start throwing some presses down.
	Still Alive.

08-10-2005, 10:55 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Try some horizontal pressing movements. Try decline presses in particular. That is a great mass building movement for one's chest.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-10-2005, 11:06 PM	#8
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,068 Photos: 1	I do bench presses, I will rarely ever do anything else.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-11-2005, 02:30 AM	#11
Island Roots I'd rather be in Hawaii Join Date: Apr 2005 Location: Spokane, WA Posts: 154 Photos: 3	Is it alright if I use dumbbells instead of a bar for incline/flat/decline presses? I've had a bad experience using a barbell (tore some ligaments underneath my scapula which required me to stop all upper body for over a month) and I'd feel much safer using dumbbells. If I had a spotter the barbell wouldn't be an issue but 90% of the time I don't.
	Five fourths of all Americans have trouble with fractions. "The difference between genius and stupidity is that genius has its limits." Albert Einstein

08-10-2005, 04:19 PM	#2
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,631	need more info. stats, diet, current routine.

08-10-2005, 04:48 PM	#4
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	Maybe get off of the pec dec, and do some dumbbell fly's. Like above, time to throw down on some presses flat, and incline. I don't do declines, I get stupid when my feet get higher than my head. One thing I have noticed, it helps a lot to concentrate on the muscles that are supposed to be doing the work. If I don't, I have noticed my shoulders tend to do most of the flying. Yours could possible doing the same. It seems to help a lot if you kind of Arch or push your chest forward, instead of letting it double up inward.

08-10-2005, 07:19 PM	#5
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	try doing some cable movements aswell as db bench.

08-10-2005, 11:24 PM	#9
kraziplaya Registered User Join Date: Mar 2005 Location: VA Posts: 527 Photos: 1	you definately need some presses....start doing incline bb bench and flat presses with a machine,db, or bb

08-11-2005, 12:22 AM	#10
Akkers The Gazelle or The Lion? Join Date: Jun 2005 Posts: 266	Have a pressing movement in every workout. Be it flat benches, incline benches, or declines, just get em in the ASAP.

08-11-2005, 03:34 AM	#12
TJ Cline Member Join Date: May 2005 Posts: 12,544	Bench Press: 4 sets of 6-10 Incline DB press: 4 sets 6-10 flys/cable crossovers: 2 sets 8-12 once a week Last edited by TJ Cline : 08-11-2005 at 09:52 AM.
TJ Cline Member Join Date: May 2005 Posts: 12,544

08-11-2005, 10:26 AM	#14
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,631	Need more info to answer question. You never answered my previous questions.

08-11-2005, 10:37 AM	#15
moneymaker Registered User Join Date: Aug 2005 Location: Texas Posts: 40 Photos: 1	Incorporating bench and dumbells is a good way to increase pec mass, but just remember to increase each time you lift. For example one week performing 3x5 with a weight thats challenging and then the next wk go for 3x6 and the next wk add dumbbell press into the mix.

08-11-2005, 05:40 PM	#17
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	I don't understand what is wrong with a bar. Individual dumbbells are a lot harder to keep stabilized, than a bar. And would actually be easier to get hurt with, that is if you are lifting heavy enough.

08-11-2005, 06:03 PM	#18
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 767 Photos: 6	a big advantage of the dumbells is being able to abort a lift without having to deal with a bar loaded with 300 pounds sitting on your chest. and of course they work things differently so are good in a comprehensive program. barbells are essential in my opinion for max mass gain, but we're not all after that.
	Still Alive.

08-11-2005, 06:10 PM	#19
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	I know the pros and cons of barbells vs. dumbbells. But I don't take dumbbells seriously for bench pressing. Of course I have one weak wrist, and the bar helps to stabilize that. Bar on the chest been there, done that (ouch). Try rolling it off over your stomach, legs, and shins - I did.

08-11-2005, 06:22 PM	#20
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 767 Photos: 6	last time that happened to me i just lay there for a while until someone took pity on me and came over to help lol.
	Still Alive.

08-11-2005, 07:29 PM	#22
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Well actually dumbbells are safer because you can drop them to the sides of you. The barbell just kind of crushes your neck or chest or whatever else it happens to fall on. Also, using DBs helps to make each arm equal. The BB gives you the chance to use one arm as a crutch. Someone mentioned having one weak wrist. Well why not use DBs and force it to grow stronger before you can move up in weight? Use a BB and the other wrist will pick up the slack, thus weakening your weak wrist further. And no, we're not all after max mass gains. I use the DBs because to me it works on strength - more specifically, functional strength - more than a barbell ever did.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

08-11-2005, 08:53 PM	#23
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,068 Photos: 1	Unless you drop them from 4 or 5 feet up, you have to curl them down first, or throw them. Not the safest thing in the world for your biceps or shoulders with 100+ pounds. I like inclines, but flat bench dumbell work makes me a bit nervous on the throw. Some gyms may not tolerate it at all. Or if you dont train to failure, keep the bells up in the air and kick your legs to get yourself back to an upright position.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-11-2005, 09:55 PM	#24
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Well if it came to life or death, I'd drop them from whatever height I had to. I work with at least 90% and if I can't get the DBs up, I just lower them to the bottom position and then put them down on the floor. Basically that consists of part of the negative portion of a hammer curl so they don't completely slam down. So really I've never had to 'drop' them yet, but I don't go to failure. Now that I have my sweet sawhorses, maybe I'll start doing BB benches.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

08-11-2005, 09:56 PM	#25
HaTa Registered User Join Date: Aug 2005 Posts: 126 Photos: 2	welll...... to increase ur bench numbers i know benching is delts and tricepts so i know if u wanna att #'s to ur bench u have to push ur self in tris and shoulder routines but to get a bigger chest it just takes time... push ur self do pushups before ur routine

08-11-2005, 10:14 PM	#26
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	That was me with the weak wrist. It came from an injury, and can't very well be forced to improve a lot. Also could be from a lot of years of bad roads (65). Anyway I have been thinking of getting some wrist wraps to help out.

08-11-2005, 10:20 PM	#27
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Of course I was speaking in general terms of how to correct this problem. I wouldn't have said that had I known it was from injury.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal