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  1. #1
    Arniefan is offline Associate Member
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    Tips for A Big chest

    Whats everyones tips on getting a big chest? Whats the best routine?

  2. #2
    xlxBigSexyxlx's Avatar
    xlxBigSexyxlx is offline CHEMICALLY ENGINEERED
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    Incline Bench

    Flat Bench

    DB Incline Flies

    Dips

    DB Pullover



    On bench, switch up between DB and BB.

  3. #3
    CheddaNips is offline Senior Member
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    x2 on what big sexy said. Im a big fan of oldschool exercises. I love doing DB Pullovers and having everyone look at me like "whats he doin? makin ghetto exrcises up?"

  4. #4
    Ronnie Rowland's Avatar
    Ronnie Rowland is offline Author of Functional Training with a Fork
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    Decline presses
    Incline presses
    Flat bench flyes

  5. #5
    AdamGH is offline Senior Member
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    Barbell flat bench
    Dumbbell Incline bench
    Cable crossovers
    Dips

  6. #6
    RangersLTW's Avatar
    RangersLTW is offline Si vis pacem, para bellum
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    How about the heavy weight and low weight change up? I do exactly what BigSexy said, but I switch between a heavy eight week cycle and then change to low weights for two weeks. Or is this not a good idea? Not my thread but if it is correct then it will be.

  7. #7
    Ronnie Rowland's Avatar
    Ronnie Rowland is offline Author of Functional Training with a Fork
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    Quote Originally Posted by RangersLTW View Post
    How about the heavy weight and low weight change up? I do exactly what BigSexy said, but I switch between a heavy eight week cycle and then change to low weights for two weeks. Or is this not a good idea? Not my thread but if it is correct then it will be.
    Going heavy for 8 weeks annd then going light for 2 weeks is Slingshot Training. And I believe it is the best way to train for maximum size. Also, pullovers hit moslty the lats not the chest. That said, 4 chest exercises like bigsexy does is fine.

  8. #8
    RangersLTW's Avatar
    RangersLTW is offline Si vis pacem, para bellum
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    Sweet I was doing it right all along. I see your point with the pullovers though, not really targeting the pectoral muscles. So I should switch to:
    Incline bench
    Flat Bench(wide grip)
    Incline Flyes
    Weighted Dips
    Alternate between heavy and light(sling shot)
    Alternate db every two weeks
    Pay attention to equal growth and if needed throw in decline press

    I like the db and bb switching, read that db allow for more growth because they target the muscles fibers better because you have to maintain the stability of the db

    Not trying to steal your thunder ArnieFan but this could kill to birds with one stone. Hope you do not mind.

  9. #9
    green22's Avatar
    green22 is offline Senior Member
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    incline bench and flat DB presses.

  10. #10
    Ronnie Rowland's Avatar
    Ronnie Rowland is offline Author of Functional Training with a Fork
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    Wink

    Quote Originally Posted by RangersLTW View Post
    Sweet I was doing it right all along. I see your point with the pullovers though, not really targeting the pectoral muscles. So I should switch to:
    Incline bench
    Flat Bench(wide grip)
    Incline Flyes
    Weighted Dips
    Alternate between heavy and light(sling shot)
    Alternate db every two weeks
    Pay attention to equal growth and if needed throw in decline press

    I like the db and bb switching, read that db allow for more growth because they target the muscles fibers better because you have to maintain the stability of the db

    Not trying to steal your thunder ArnieFan but this could kill to birds with one stone. Hope you do not mind.
    Here's my suggestion to you- Stick with barbells only until you get to the 2 week prime (light). Use the dumbell for incline and flat presses when high reps (12-15) are to be used. Lifting heavy dumbells in akward positions can rip a tendon or cause joint problem,especially in the elbows. Arnold had the best chest of all and he used a barbell for his chest presses!
    For chest during 8 week blast (heavy)

    1) Flat bench barbell press- 3 sets
    2) Incline barbell press- 3 sets
    3) Dips- 3 sets
    4) Incline flyes- 3 sets

  11. #11
    RangersLTW's Avatar
    RangersLTW is offline Si vis pacem, para bellum
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    Sweet man! Thanks for the advice. At least I am almost on the same page.

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