Strengthening the Chest

  • Posted by a hidden member.
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    Apr 03, 2011 5:48 PM GMT
    Hey guys,

    I know I am not alone in the world when it comes to hard gainer of muscle. I know the key essentials around diet and exercises to work through my challenge. However, I have one problem area that I struggle with the most - my chest. Does anyone have any experience with some specific exercises or variations in exercises/grips that have helped them build strength and size in their chest. I'll never have hulk-like pecs, but a cup size or so bigger would be nice! Any feedback would be greatly appreciated.

    Thanks!
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    Apr 03, 2011 6:14 PM GMT
    Absolutely....use a pec deck machine at your gym and use it a lot more in conjuction with your bench presses.. a lot more. You'll definitely get results. Why so many guys don't take advantage of that machine I don't know
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    Apr 03, 2011 10:17 PM GMT
    I've found the Perfect Pushup device (as seen on TV) works very well in giving a pump and increasing chest size.
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    Apr 03, 2011 11:51 PM GMT
    Thanks guys I will try that out.
  • chris_dallas

    Posts: 340

    Apr 03, 2011 11:54 PM GMT
    put ur hands wide when u do pushups and do a lot of them lol

    also chest flys are really good like do them on a bench laying down with like 20s to start or w.e u can do

    bench press and dips and pullups are other good ones but when i was focused on my chest those were the things i did the most
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    Apr 05, 2011 2:26 AM GMT
    Push ups push ups push ups!

    Every time you have a chest workout, make sure you super-set most of the exercises with push-ups.

    Every morning do two sets of push-ups till failure, then repeat before bed.

    You'll see major improvement in 6 weeks!

    /
  • eddieross69

    Posts: 841

    Apr 05, 2011 2:55 AM GMT
    Flat bench press,
    Incline bench press,
    Decline bench press,
    Incline barbell flys,
    Incline barbell press.

    25-30 total reps per excercise (think 5 sets of 5 or 6).
    I prefer to pyramid up - keep adding weight till I hit my one rep maximum always keeping perfect form when lifting.
    On occasion, once I hit my 1rpm, I will pyramid down until I get to a weight I can do 8-10 reps with perfect form.

    I have tried a lot of different chest excercises, and this routine gives me enormous results. I do this routine once a week.

    I hope it helps. Just stick with it and it'll happenicon_biggrin.gif
  • brendanmuscle...

    Posts: 593

    Apr 05, 2011 5:39 AM GMT
    Typically i do two working sets per exercise, and sometimes that second set is a big drop set.

    This was my last chest workout, after warming up

    Decline Bench Press (355x9, 315x10) failure both
    Incline Dumbell Press(130x8, drop to 110x10) failure
    One Arm At A Time Hammer Strength Incline Press (200x12 (4 assisted reps), rest 3 mins, drop set 180x12 (4 assisted reps), drop 160x10 (3 assisted), 135x8 (4 assisted reps) )

    Incline Cable Flies (drop set, 60x15, 50x12, 40x9, 30x10)

    all sets are to total failure
  • laguna07

    Posts: 124

    Apr 05, 2011 5:55 AM GMT
    First of all, very few people have overall muscular bodies and we all envy the people that do. You will find (probably have already) that some body parts respond to training much more than others, which is frustrating. You should do a variety of chest exercises. Your rep range should be in the 8-12 range mostly. Pick 3 or 4 exercises of 3 to 4 sets each and work with intensity! Change your exercise routine every 4 to 6 weeks. Do not train your chest more than twice weekly...once may be enough. And you will get advice on training the chest from different angles...everyone does this, but the pectoral muscle is one muscle and development is based on genetics, not how you "hit" the muscle. it is not like the deltoid which has three separate "heads" so you train each for improvement. The key to growth is in rest and proper nutrition, NOT training. You grow when you rest and EAT. If you need help with how to eat well send me an email. Good luck!
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    Apr 06, 2011 3:39 PM GMT
    I've recently started doing push-ups on the exercise ball (hands on ball, feet on floor).
    That...is...intense!!! This is my 3rd week doing that, and I can only do one set of 10, one set of 5, and one set of three.
    Balancing yourself is the hardest part, but at least the ball is soft if/when you fall. icon_lol.gif
  • MrPeanut

    Posts: 11

    Apr 29, 2011 1:28 AM GMT
    TennisNewbie saidHey guys,

    I know I am not alone in the world when it comes to hard gainer of muscle. I know the key essentials around diet and exercises to work through my challenge. However, I have one problem area that I struggle with the most - my chest. Does anyone have any experience with some specific exercises or variations in exercises/grips that have helped them build strength and size in their chest. I'll never have hulk-like pecs, but a cup size or so bigger would be nice! Any feedback would be greatly appreciated.

    Thanks!


    To get the most efficient workout for any muscle you have to follow the direction of the muscle fibers of that particular muscle and replicate that motion. To understand this you may have to look at a picture of "pec" muscles. Do you see how the majority of the muscle fibers (red strands) run horizontally across the body? What chest workout moves resistance horizontally across the chest? A Pushup and bench press doesn't, thats not to say they aren't good exercises, but to get more efficient results you'll want to do more chest flys and other exercises with similar movement patterns.

    You can take this concept and use it with most muscles.
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    Apr 29, 2011 1:38 AM GMT
    Dude,

    Your best bet is a few sessions with a personal trainer. Most guys use bad form for chest on any pressing exercises and end up emphasizing the shoulders and triceps too much.

    When ever you do any upper body exercise, start out from the proper position. When you lay down to do bench presses, pull you shoulder down and back, almost like you are flexing your shoulder blades.

    Keep your shoulders in that position throughout the entire movement and that will keep the tension on your pecs and off of your shoulders and arms.

    Watch guys bench press.. the majority of the end up lifting their shoulders up off the bench and towards their ears, that takes the tension off the pecs in a big way.
  • Posted by a hidden member.
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    Apr 29, 2011 1:43 AM GMT
    it seems like push ups work pretty well. there are soo many variations of push ups i dont know where to begin.
  • Posted by a hidden member.
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    May 27, 2011 5:13 PM GMT
    Guys,..
    Here are some best exercises for the chest,..
    Push ups
    Bench press
    Incline Bench press
    decline Bench press
    Incline Bench press dumbbell
    Bench press dumbbell
    flying machine
    anti aging
    regards,..