Tips for A Big chest

Whats everyones tips on getting a big chest? Whats the best routine?

Incline Bench

Flat Bench

DB Incline Flies

Dips

DB Pullover



On bench, switch up between DB and BB.

x2 on what big sexy said. Im a big fan of oldschool exercises. I love doing DB Pullovers and having everyone look at me like "whats he doin? makin ghetto exrcises up?"

Decline presses
Incline presses
Flat bench flyes

Barbell flat bench
Dumbbell Incline bench
Cable crossovers
Dips

How about the heavy weight and low weight change up? I do exactly what BigSexy said, but I switch between a heavy eight week cycle and then change to low weights for two weeks. Or is this not a good idea? Not my thread but if it is correct then it will be.

Quote:

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Originally Posted by RangersLTW

How about the heavy weight and low weight change up? I do exactly what BigSexy said, but I switch between a heavy eight week cycle and then change to low weights for two weeks. Or is this not a good idea? Not my thread but if it is correct then it will be.

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Going heavy for 8 weeks annd then going light for 2 weeks is Slingshot Training. And I believe it is the best way to train for maximum size. Also, pullovers hit moslty the lats not the chest. That said, 4 chest exercises like bigsexy does is fine.

Sweet I was doing it right all along. I see your point with the pullovers though, not really targeting the pectoral muscles. So I should switch to:
Incline bench
Flat Bench(wide grip)
Incline Flyes
Weighted Dips
Alternate between heavy and light(sling shot)
Alternate db every two weeks
Pay attention to equal growth and if needed throw in decline press

I like the db and bb switching, read that db allow for more growth because they target the muscles fibers better because you have to maintain the stability of the db

Not trying to steal your thunder ArnieFan but this could kill to birds with one stone. Hope you do not mind.

incline bench and flat DB presses.

Quote:

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Originally Posted by RangersLTW

Sweet I was doing it right all along. I see your point with the pullovers though, not really targeting the pectoral muscles. So I should switch to:
Incline bench
Flat Bench(wide grip)
Incline Flyes
Weighted Dips
Alternate between heavy and light(sling shot)
Alternate db every two weeks
Pay attention to equal growth and if needed throw in decline press

I like the db and bb switching, read that db allow for more growth because they target the muscles fibers better because you have to maintain the stability of the db

Not trying to steal your thunder ArnieFan but this could kill to birds with one stone. Hope you do not mind.

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Here's my suggestion to you- Stick with barbells only until you get to the 2 week prime (light). Use the dumbell for incline and flat presses when high reps (12-15) are to be used. Lifting heavy dumbells in akward positions can rip a tendon or cause joint problem,especially in the elbows. Arnold had the best chest of all and he used a barbell for his chest presses!
For chest during 8 week blast (heavy)

1) Flat bench barbell press- 3 sets
2) Incline barbell press- 3 sets
3) Dips- 3 sets
4) Incline flyes- 3 sets

Sweet man! Thanks for the advice. At least I am almost on the same page.