Anabolics
Search More Than 6,000,000 Posts
Results 1 to 13 of 13

Thread: chest

  1. #1
    HULK's Avatar
    HULK is offline New Member
    Join Date
    Aug 2001
    Location
    canada
    Posts
    18

    chest

    Which excersises give you a big chest.And reps.I want about 1/2 inch gap between chest and ribs.

  2. #2
    BigWill's Avatar
    BigWill is offline Junior Member
    Join Date
    Aug 2001
    Posts
    80
    Incline bench
    Decline bench
    Dips
    Flyes
    Flat bench

    That's the order that I rate them.

  3. #3
    Mighty Joe's Avatar
    Mighty Joe is offline Anabolic Member
    Join Date
    Nov 2001
    Location
    USA
    Posts
    2,191
    Hulk,

    Chest is a large Muscle group. Ya gotta get heavy! To grow!

    MJ

  4. #4
    Ms Figure's Avatar
    Ms Figure is offline Retired Moderator
    Join Date
    Sep 2001
    Location
    English
    Posts
    476
    I personnally like incline bench at a 30 degree angle, this works the entire chest and doesn't hit the anterior delts to the same degree as a 45 degree angle. And I should say Dorian told me this, so I think he's right LOL.

    I also like dips, flies and cable cross-overs, If you want to expand the rip cage you need to do d.b pull-overs. A good rib cage is the basis of abig chest.

  5. #5
    dumbells101's Avatar
    dumbells101 is offline Senior Member
    Join Date
    Sep 2001
    Location
    South Carolina
    Posts
    1,076
    As you may have figured out, there is no specific exercise that will give you what you want. Everyone is different we each have strong genetic bodyparts and different types of fibers. The best thing you can do is be instictive...try a variety of movements (heavy/low reps, to lighter/higher reps) and see how your body resonds. With time you'll taylor your routines to your specific needs. Just remember to give each style/exercise a little time to test.

  6. #6
    JRMY2711's Avatar
    JRMY2711 is offline Associate Member
    Join Date
    Aug 2001
    Location
    GEORGIA
    Posts
    327
    dont forget about what db said about the heavy/ low reps and the high light/ reps you gotta hit both the slow twitch and the fast twitch muscle fibers so you can get maximum growth out of you chest same goes for the rest of the body parts.

  7. #7
    XBiker's Avatar
    XBiker is offline Retired Vet
    Join Date
    Aug 2001
    Location
    Over there.
    Posts
    1,391

    Re: chest

    Originally posted by HULK
    Which excersises give you a big chest.And reps.I want about 1/2 inch gap between chest and ribs.
    If you are talking the lower part of your pec, then decline. I hear pro's and con's against decline, but I use it to give me the undercut.

    These are following exercises I do on chest day.

    Flat bench
    Iso-laterwide bench
    Decline bench
    Incline bench
    Cable crosses
    Pullovers
    Dips

  8. #8
    Tobey is offline Retired IRON CHEF Mod
    Join Date
    Dec 1969
    Location
    Alabama
    Posts
    1,886

    Chest Workout

    Here it is.

    Twice a week

    Flat bench @ 5 sets
    Incline Bench @ 5 sets
    Cable cross overs @ 5 sets
    Peck deck @ 5 set (I do dumbell flies somtimes to change things up im place of the peck deck)

    I considering adding decline into my routine though time restraints may alter this.
    IC

  9. #9
    MarkyMark's Avatar
    MarkyMark is offline Member
    Join Date
    Sep 2001
    Location
    Long Beach, Ca
    Posts
    804
    Don't foreget the importance of Dumbell presses and flyes ..
    Dumbell flyes going a lil lighter and with elbows slightly bent ( on a flat bent and/or a incline bench; my fave ) bring arms wide out to your sides nice and slow , feel the stretch and focusing on the chest squeezing to bring your arms to the top of the position . This stretching, over time , will elongate the seperation of each peck to the largest degree ( genetically ) you can . Peck deck works similar to this movement but this is by far the best . Over time on a flat bench you will almost have the dumbells hit the floor doing this movement . Of course arm length is a factor ... DONT GO TOO LOW AT FIRST and not too heavy ...Focus on form, You can sustain a major injury doing these so be careful .
    good luck

  10. #10
    JRMY2711's Avatar
    JRMY2711 is offline Associate Member
    Join Date
    Aug 2001
    Location
    GEORGIA
    Posts
    327
    this is what Tobey looks like when he is asleep
    aint that cute he's dreaming about benching again!
    Attached Thumbnails Attached Thumbnails chest-dreaming.jpg  
    Last edited by JRMY2711; 10-17-2001 at 09:19 AM.

  11. #11
    Tobey is offline Retired IRON CHEF Mod
    Join Date
    Dec 1969
    Location
    Alabama
    Posts
    1,886

    Now thats cute

    Now thats cute, but my head ani't that big LOL!
    Tobey

  12. #12
    dumbells101's Avatar
    dumbells101 is offline Senior Member
    Join Date
    Sep 2001
    Location
    South Carolina
    Posts
    1,076
    Hey no joke...That's the only way I flat bench anymore; with my feet up. Took a while to get the weight back up but it's made a difference in my chest size and strength.

  13. #13
    Morg is offline Junior Member
    Join Date
    Aug 2001
    Location
    east side
    Posts
    67
    personally .i find that alternating every 3 weeks keeps me growin,so for 3 weeks ill go heavy and 4-8 reps then moderate for 8-15,then all dumbbells for heavy then dumbbells for moderate,i train chest twice a week and on ,say, monday ill go heavy then onthursday ill go moderate,in other words ,just keep your muscles guessing,that keeps the gains comin',for me ,anyway,Morg

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •