BEST workout for chest pump

[BenTren]

There inst a specific exercise to make your chest grow, firstly its down to genetics.

If your chest is lagging, reprogram your training and implement chest 2-3 times per week (if you think you can hack 3, you'll have to program in such a way that you get sufficient rest)

Personal favourite exercises; Incline Press, Chest Press (Hammer Smith), Cable Flys, you can use various positions on the functional trainer to hit upper/lower chest. Hit chest like a monster and increase frequency... Especially when on gear.

Also.. Mind muscle connection, don't just pound the weights, focus on what your doing and squeeze/use the muscle.

No joy... Then synthol... Joking.

Yeah i took the mind muscle connection for granted when i first started training but know i now what it means.. my routine is as follows anyway see other post. Would you recommend switching my rep ranges more / less? or is it ok? i've actually only started doing this routine so it is still new.

[Eduke93]

Yeah i took the mind muscle connection for granted when i first started training but know i now what it means.. my routine is as follows anyway see other post. Would you recommend switching my rep ranges more / less? or is it ok? i've actually only started doing this routine so it is still new.

"Dips 10 x 4
incline bench 10 x 3
Bench 10, 8, 6 (pyramid) only started doing this
Cable flies then jump over to the cable where you lift them up in front of you (superset) 10 x 3
Press machine (normally to failure x 3)
Decline bench then jump over to the machine flies 10 x 3"

Thats a fair bit, if you can do all this at ease then your not training hard enough, I think drop an exercise and train all out. I'm talking fucking destroy every exercise...

Flat Bench Press 4x 8-10 (Decline if this is what you want to focus on, Switch it up)
Incline Press 3x 8-10
Cable Flys 4x 10-12 (last set to complete failure, either rested pause or drop set)
Dips - Body weight, lean forward take the emphasis off tris, big squeeze at the top. 2-3 sets body weight to failure (after previous exercises, providing you trained hard enough you shouldn't be exceeding 10-12 reps) sometimes ill get to this exercise and struggle to hit 5!

Personally i train higher frequency, less volume, high intensity.

Remember though, this is what works for me, you need to use various approaches and ideas until you find your recipe!