Chest size?

[RangersLTW]

This is for the guys without good genetics. What is the best chest workout for size not strength. I understand you get both but what puts more size on.

[bodybuilder1107]

i have pretty good genetics but anyway ive found the bench press exercises to be the best try a wider grip on the flat bench to flare the pecs out and go slow for 10 reps on good form my chest hurts like crazy the next day i did that today lol good luck

[RangersLTW]

Thanks

[Jfew44]

Different exercises put more emphasis on diff parts of the chest. Where are you lacking? For me, DB bench puts the most size on in general

[tjpatrick1987]

inclines will work the upper part of your chest and give you a fuller chest... a wider grip on inclines is a good routine for good growth

[joe2009]

to gain size in any body part the key is variation, using alot of different exercises that hit it from every angle possible,

[RangersLTW]

I am just trying to get my chest to grow out. I like my width and my weakest part is my incline,so I start with that first. I switch from db to bar every two weeks.

[Ronnie Rowland]

Incline press, decline press and flat flyes (4 sets a piece for each exercise once a week) for a 12 week period. Next train the chest twice a week (6 sets of inclines during first weekly workout. 6 sets of declines and 6 sets of flyes during second weekly workout. Train the chest twice a week for 12 weeks as well. Alternate back and forth between once a week muscle group training and twice a week muscle group training.

I had pecs as flat as a pancake until I started training this way!

[RangersLTW]

This is kind of a old thread but its mine and I can do what I want with it. LOL
I like your idea Ronnie, so I will start this next week. Can I use this program for two body parts at a time. Like chest and legs, once a week, then switch to twice a week?

[RangersLTW]

Ronnie Rowland: Do you have workout program posted on the forum? I think I am basically doing the same routine as you but yours seems to be a little better tweaked.

[AdamGH]

Ronnie Rowland: Do you have workout program posted on the forum? I think I am basically doing the same routine as you but yours seems to be a little better tweaked.

http://forums.steroid.com/showthread.php?t=348723

[AdamGH]

also, someones training log:

http://forums.steroid.com/showthread.php?t=319119

[RangersLTW]

Thanks AdamGH