build chest

[Lemonada8]

whats the best way to build chest and traps, so my collar bones dotn stick out!

[EMUbeast25]

my advice, work out your chest 2 times a week but split it so your chest gets adequate rest. For example like work it out monday, and then friday. For chest i would suggest several things.

barbell bench press- 12,10,8,6,4

incline barbell press-12,10,8,6,4

decline barbell press-12,10,8,6,4

flat dumbell flys- i start out with 35 and end usually with 45. ill do 12,10,8,6

and then on friday i would do it like this

dumbell press-12,10,8,6,4

incline dumbell press-12,10,8,6,4

decline dumbell press-12,10,8,6,4

and of course dumbell flies.

2 times a week should do it, but make sure you eat right also. if you are not taking in enough calories or protein you are not going to get the results you want. Also be patient.

And for my traps i just do deadlifts.

[binder]

that's a very good recommendation.

my chest is genetically small. i do a pyrimid to build up to a 1 rep max then do a 4 rep 75% afterwards. this seemed to add some good size on my chest and up my strength pretty fast. with the increased strength i could put up more weight which equals more size.

prepping for contest i go back to the 4 sets of 8 reps at 75% max weight. doens't seem to put on size, but it'll striate the chest and keep the size i gained with my pyrimid.