Help with chest please!!!

[brnxbomers]

hey guys im posting a pic of my chest. My biggest frustration is getting a fuller chest. I have been doing a lot of close grip presses and cables. u name it. Earlier i used to do incline/flat and some flys but it only got me this far. PLEASE post some advice how to complete my chest to get that cleavage nice/thick and defined. fill it up all around. I wanna take my game up to the next level. Fire away.

[smalltime7]

change up your reps if your doing low reps heavy weight try to go higher reps like 20/15/12/10 increasing weight each set also try changing from light to heavy every couple weeks. also your chest may look it bit more defined if you cut a few points of BF%.

[stack_it]

A big upper chest leads to a full look with the "cleavage" your looking for.

Try this chest routine.

Incline barbell bench: 3 working sets 8-10 rep range
Dumbell flat bench: 3 working sets 8-10 rep range
Incline flys: 3 working sets 8-10 rep range
Standing middle cable flys: 3 working sets 12 reps


You can alternate the incline from dumbbell to barbell if you'd like. I've just always been a fan of barbell for incline.

[boz]

Push ups with push up bars, you would be suprised with the results i am getting.

Of course once your chest starts to form from that, move back onto your heavy lifting with the bars.

[brnxbomers]

Ok all great adivice here is the recent routine i have been doing for fill in the gaps:

Flat db press 4 sets (10-12 reps)
Incline DB press 4 sets (10-12 reps)
close grip Barbell press 4 sets (10-12 reps)
Cable crossovers 4 sets (12-15 reps)

How does this look???

[stack_it]

In my opinion you should drop the reps and raise the weight. You need to build mass before worrying about shaping it.

[cro]

diet is not right bro. i see it in your pic, nice base time to chissel.....

[MBMETC]

Close grip bench focuses more on tri's than chest drop this in your chest rutine and maybe ad decline bench press or flys

[Bonaparte]

You're not using AAS, are you?

And this belongs in another section.

[Johnyonemove]

diet is not right bro. i see it in your pic, nice base time to chissel.....

I concur ^^^^ work on your fast twich muscles.. Go as heavy as u can for 5 reps for 4 sets, then do a dif chest exercise. Stay away from close hand grip, go wide!!!

[TopDogUK]

I do something like,

Flat bench 12, 10, 8
Decline DB Press 12, 10, 10
Incline bench (wide grip) 12, 10, Failure
Incline flys 12, 12
Peck deck 12, 12, failure (3 seconds positive motion, 3 seconds holding, 3 seconds negative motion. So 9 seconds per rep)

Make sure your negatives on all exercises are controlled and your not just letting the weight drop, also try not to lock out your arms at the top as it takes the weight off your chest briefly.

[delta1111]

Close grip bench press is mainly for triceps. Go wide for a thicker, fuller chest.

[BigDawg44]

Slow concentrated reps for incline, if you want your chest to grow you need to work the area right, make sure your not wasting your time by just throwing the weights around, concentrate on tearing your chest down and you will You don't need to do 5 exercises at 4 sets pick 3 and do four strong CORRECT movements slow and I promise your chest will feel massive And swell up then after 8 weeks switch to a 3 exercise 2 set for two weeks then back to normal this wA

[Cycnasty]

cut down your reps and raise the weight.go wide on your grip.

[Skyler]

I wrote an article on how to develop your chest.

http://forums.steroid.com/showthread...ase-chest-size

Response #13

I don't care what anyone says, dumbbell presses are not great for chest mass. Your front delts and triceps are the dominant muscles being used with dumbbell presses, and the pectoral is only slightly stimulated. Dumbbell flies work better, but as far as flies go, cable crossovers are better. Cables offer a much better range of motion than dumbbells do for flies. If you want to stimulate your chest during a pressing movement, you need to use a wide grip. The only way to use and maintain a wide grip through out the range of motion is to use a barbell or machine. Barbell's will give you the advantage of more stability muscles coming in to play though.

[bruary17]

On chest day, your first compound movement should be incline dumbell presses. 4 sets of 10. Then, stick an incline bench in between two cable stacks and and do cable flys. Keep your shoulder blades pinched and focus on your chest doing the entire movement, try to involve minimal front delt. Keep the negative tension constant on the chest..meaning dont lock out at the elbows on the dumbells and don't rest them at the bottom....same applies to cables.

Don't refer to my avatar for an example of my chest, that pic was taken a month ago. I haven't hit chest or hardly anything upperbody since I tore my rotator cuff in April of this year. I maintain that somewhat athetic build due to diet and cycling. 8 months ago I had an awesome, big, full, armor plated chest with that routine. It really works.

[bruary17]

Advantages of DB

1.) The balancing act provided when dumbell pressing involves the muscle to do much more work.
2.) The far stretch you can get on the negative incorporates muscle fibers that you can't reach with barbell.
3.) Far more detail considering you can sqeeze the dumbells together at the end of the movent.

I agree barbell provides mass building, obviously. But switching it up to DB can further your progress.

[bruary17]

cut down your reps and raise the weight.go wide on your grip.

He clearly needs upper/inner chest. Your advice will further develop his outer pecs.

[brnxbomers]

He clearly needs upper/inner chest. Your advice will further develop his outer pecs.

Bang on. Hey bro kindly look over the routine I posted above, the close grip mentioned is narrower grip than normal but not as narrow to the fact that Tri's are involved. look at my recent routine what do u guys think...anything need to be replaced or added?

[brnxbomers]

lets come up with a final routine...BTW, I thank all of you guys for the overwhelming responses. Kindly post a Final Routine tailored towards the need areas

[bruary17]

Ok all great adivice here is the recent routine i have been doing for fill in the gaps:

Flat db press 4 sets (10-12 reps)
Incline DB press 4 sets (10-12 reps)
close grip Barbell press 4 sets (10-12 reps)
Cable crossovers 4 sets (12-15 reps)

How does this look???

Incline DB press should be first, then cable stacks, then you can start your flat bench work...and so on.

[sixoner]

bunch of good advice bro, you need to figure out whats going to work for your body. pick a routine and start chipping away.

you ask 26 guys how to make your chest bigger and you're going to get 26 different chest routines..might be a combination of several that will work for you, might be one, might be none.. only you can figure out what makes you grow

this is one of the reasons why among other things, some of the more seasoned guys on here always preach about having a solid fundamental training experience/knowledge before ever considering anabolics if you dont know what makes you grow you'd be putting yourself at risk unnecessarily.

[brnxbomers]

hmm ok... anyone else?

[brnxbomers]

its good to be well rounded and get as many opinions

[sixoner]

right on, opinions don't weigh as much as some steel plates

for what its worth my chest routine

barbell flat press(wide grip) 4 or 5 heavy working sets 6-8rep range
barbell decline press(wide grip) 4 heavy working sets 6-8rep range
dumbell incline press 4 heavy working sets 6-8 rep range
weighted dips(weight up high around neck so it tilts me forward) 1 heavy set body weight+25lb, 1 long drop set to failure shedding off 5lb at a time so body weight+25 til just body weight alone

works for me

[Skyler]

Maybe you should listen to the guy with the best chest development...

[sixoner]

LOL.. me skyler or the OP?

[Skyler]

lol the OP, he asked, got lots of responses, still wanted more, got even more, and still wants more. He is going to end up with a pretty long list of every idea out there. He should just ask the guy with the best chest development and give that a shot.

[sixoner]

yeah right on..so who's got the biggest chest??

[sixoner]

i'm just being a knucklehead skyler you dont have to answer that bro

[Skyler]

I think I would at least be in the top five. My chest is 48.5 right now, totally cold, no pump, no flex, at less than 7% bf and with a 33" waist (totally relaxed waist, no sucking in, tightening the tape, or standing up extra tall)
I won't claim to be the best chest wise though, as there are some big guys here.

[brnxbomers]

Mine is a hair over 43" thats good enough for me...it seems my back keeps growing even though i try to be low key about it. I have no interest in getting more width...I just want to fill in the gaps of what i got. Thanks alot ya'll. This was a great thread