I finally have the diet dialed in and now I have been putting on weight and making gains but seem to lack or have a hard time gaing size in my chest. What are the best exercises i can do for my chest? I was told last night by a couple of freinds who are pretty big, especially in the chest, that a flat bench is the last thing that will give me a big chest? They said its good for strenght but not size. Confused me but I have to say they know something i don't i have a chest like a chiken.....any thoughts?
chest
- Thread starter jayson3111
- Start date
well, i am doing a flat bench in a pyramide style. 1st set 100 *10 2nd 140 * 8 3rd 180*6. Also flies 3 sets, not sure of the weight, i do everything increasing weight set by set. I was planning on adding inclines this week. Also if my last set of beches are 180 4 to 6 times, what should my 2nd and 1st be? Am i increasing properly>?!
Chest
Your flat bench sets look good, I would add another last set of 180 to failure. Try adding dips to your workout ( weighted if possible), a couple of sets. You can finish with a couple of sets of flyes to failure. You can do this workout twice a week. Are you keeping a journal of your workouts ? As far as incline benching, you can use them as a substitute for flats for a "change." For example, do 4 weeks of flats, then do inclines for a few workouts. You can also sub dumbbells for the olympic bar for your benching. I mentioned a journal because you can keep track of your progress ..rep/weight increases. Also I never heard that bench pressing is not for increasing your chest size. Yes they are for strength also, but they will increase the size of your chest with the proper intensity and correct diet. Hope that helps a bit
Your flat bench sets look good, I would add another last set of 180 to failure. Try adding dips to your workout ( weighted if possible), a couple of sets. You can finish with a couple of sets of flyes to failure. You can do this workout twice a week. Are you keeping a journal of your workouts ? As far as incline benching, you can use them as a substitute for flats for a "change." For example, do 4 weeks of flats, then do inclines for a few workouts. You can also sub dumbbells for the olympic bar for your benching. I mentioned a journal because you can keep track of your progress ..rep/weight increases. Also I never heard that bench pressing is not for increasing your chest size. Yes they are for strength also, but they will increase the size of your chest with the proper intensity and correct diet. Hope that helps a bit
Ya you're definitely climbing the pyramid with too large of leaps. You should use something like 65%, 75%, and 85% of your one rep max. That is according to your rep amounts. Do some incline bench, that will help build the upper chest.
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tonymcclellan said:
And incline Flys. I like bench, incline bench and incline flys. It gives me a good overall chest look. You may try the decline bench. I was really plateauing on chest recently, so I went to the hammerstrengh iso machines so I could press more weight and still retain form. I'm actually sore again!
I did some pullovers in my last work out. Are those any good?...