Making your chest really pop?

  • JHunter

    Posts: 41

    Dec 02, 2008 4:34 AM GMT
    Hey guys I would really appreciate some help. So Ive been working out for awhile now and have definitely noticed some good gaines but I just cant seem to build my chest the way I would really like to compared to other parts of my workout. Can you guys recommend any good chest exercises or routines that would really help with this problem. I am so jealous of all of you guys with amazing chests and would appreciate any help.
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    Dec 02, 2008 5:59 AM GMT
    I need to hear this as well, My chest is only good when im bulking.

    I heard the creatine and sodium makes my chest look puffy. When I lean out my chest looks tiny. Having big arms and a small chest isnt how I want to look.

    So like the above guy im waiting for some advice.
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    Dec 02, 2008 6:08 AM GMT
    web-gel-imp-big.jpg
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    Dec 02, 2008 6:09 AM GMT
    I did not notice my chest poppin till I started using dumbbells, now they just keep growing and stay out and hardicon_surprised.gif
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    Dec 02, 2008 6:11 AM GMT
    mindgarden said web-gel-imp-big.jpg


    hehehe icon_biggrin.gif
    Ya know it took me a while looking at that to get it, I'm so slow icon_biggrin.gif
  • EricLA

    Posts: 3461

    Dec 02, 2008 6:12 AM GMT
    You look fine, what you talking about?
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    Dec 02, 2008 6:42 AM GMT
    lilTanker said
    mindgarden said web-gel-imp-big.jpg


    hehehe icon_biggrin.gif
    Ya know it took me a while looking at that to get it, I'm so slow icon_biggrin.gif


    I wish I didn't know what it was at first glance. I need to stop watching so much 'Dr. 90210.' icon_rolleyes.gif

    By the way, JHunter, your chest looks great!
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    Dec 02, 2008 7:30 AM GMT
    JH, you're doing great already, so this whole chest "popping" thing is icing on the cake. That said, who am I not to enjoy an already hot guy who wants to be even hotter. So long as you post progress pics. Hi-res. Just out of the shower. Wet. With only a towel.

    But I digress...

    For chest, it's just like any other muscle. They "pop" as much from definition and lower bodyfat than they do size. I look bigger to everyone now cause I've dropped bodyfat (I finally gave up trying to "gain weight" - was a waste of time and completely misguided). So my first and most important bit of advice is something you and nobody else wants to hear: it's about the diet. As to the specifics, that's not something that can be done in a forum post, other than a generic, "eat small meals, all the time, at least 6 times a day" -- and dump the silly trap of breakfast lunch and dinner. That concept has no relation to how the human body works and is the formula to get you to look just like everyone other average guy, bodyfat-wise.

    Unfortunately, anything beyond that brief advice would take some intensive interviewing and probably a 30 page report to customize a plan that works for you specifically - everyone is unique when it comes to the particulars of diet, unfortunately.

    But because I've just given my standard advice which nobody follows, I'll give something which is less effective but is easier to follow: the lowly pushup.

    And by pushup I don't mean playing around with pushups. I mean doing them in all their variants. And doing them all the time. Whenever you're antsy. Before you eat. Before the shower. Out of the shower. When you get home from school/work/out. Before a date. After a date. During a date. One set. 3 sets. 5 sets. 10 sets. I'm talking about becoming obsessed with pushups: how many you can do, how many variants you know, how many places you've done them. Get the drift?

    I've seen this work on myself and other guys, because the pushup is something that you can do anywhere anytime. If you become a pushup lunatic -- I guarantee you'll make great and balanced chest (and shoulder) gains in a month.

    But for "popping" -- it's really all about definition, which means it's all about diet.

  • gymhead_anony...

    Posts: 207

    Dec 02, 2008 7:30 AM GMT
    When I work on the chest I do:

    Chest Extensions (machine) - I do more weight less reps
    Chest Flys (machine) - same thing

    one thing I have to work on is doing the bench - I haven't had much experience with that.
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    Dec 02, 2008 7:38 AM GMT
    Why are you dissatisfied with your chest? I have been working out for a year and would kill to have pecs like yours.
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    Dec 02, 2008 7:40 AM GMT
    icon_wink.gifI recommend :

    Dumbell chest press
    Push ups with one hand on medicine ball ( switch back and forth each rep)
    Push ups on exercise ball.
    Decline press

    Alternate workouts between superset or circuits and heavy weights



    BTW....your chest looks great.
    What's the problem ? icon_wink.gif


  • MikemikeMike

    Posts: 6932

    Dec 02, 2008 8:24 AM GMT
    JH,

    Looks really good now. You don't want it to pop too much it will get in the way of your v-ball arm swing!!
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    Dec 02, 2008 10:04 AM GMT
    you can make your chest pop by hugging a lit stick of dynamite
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    Dec 02, 2008 11:58 AM GMT
    HEAD DOWN INCLINED BENCH PRESS
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    Dec 02, 2008 12:01 PM GMT
    Wow what a bunch of useless comments. Dude looking at your chest you look thick in the bottom half and kinda flat in the top half. If you really want to get that sweet ass shelf going on at the top of your chest I'd put more emphasis into incline bench. 3 to 4 sets, 8 to 10 rep range. You also have a good valley going on in the center of your chest. To bring it out even more you are def going to need some flys. The important thing about flys is to lead with your writst not your second knuckles no matter if you are doing cable cross, DB fly, or peck deck. Most people bring their hands together when they do flys. Try bringing your wrists together instead. You'll feel a much better flex in the center of your chest. I've also had success hitting the upper half/ center of the chest using DB pull overs. It usually requires a lot of focus though compared to incline press and flys. Good luck.
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    Dec 02, 2008 1:30 PM GMT
    i didnt start having good results with my chest until I started the pre exausting method. Most info will tell you to do the basic movement and then do the isolations movements, ex: Bench press first then flyes or whatever.

    If I do my flyes and and isolations movements first and then bench I feel it so much more and have better gains. Experiment a little and see what works best for you...the ultimate goal is to just move the muscle and feel it!

    I agree with the guy about doing more inclines, I think thats good advice to.

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    Dec 02, 2008 2:01 PM GMT
    slapaho18 saidIf you really want to get that sweet ass shelf going on at the top of your chest I'd put more emphasis into incline bench. 3 to 4 sets, 8 to 10 rep range. You also have a good valley going on in the center of your chest. To bring it out even more you are def going to need some flys. The important thing about flys is to lead with your writst not your second knuckles no matter if you are doing cable cross, DB fly, or peck deck. Most people bring their hands together when they do flys. Try bringing your wrists together instead. You'll feel a much better flex in the center of your chest. I've also had success hitting the upper half/ center of the chest using DB pull overs. It usually requires a lot of focus though compared to incline press and flys. Good luck.

    Great advice about the flys Slapaho. Been trying to figure out what to do other then incline bench. I do incline flys but too but now how you suggested with the wrists leading.
    Thanks!
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    Dec 02, 2008 5:12 PM GMT
    Azwoody said...and you tend to look fat in clothes!


    Untrue. If you look fat in clothes and you're in good shape, you're wearing the wrong clothes and fit. Honestly.

    Either way, I understand the point of view of the OP. Once you've worked out your body, it's natural to want to improve the parts that you feel are "lagging." Genetics play a role though. Some people are just genetically built to be bigger in certain areas than other.

    Case in point, my best friend is always complaining that he wants to have a chest like mine and keeps asking me what I do for it. I'm 5'5" and my chest is about 43". Add to that the fact that my body has a natural hourglass build that I can't change and it just makes it all look bigger in comparison (my waist about 27.5").

    I keep explaining to him that I have done absolutely nothing different to my chest than to the rest of my body. I work my entire body out equally to avoid muscular imbalances. It's just always grown that way. Even when I was thin, my chest was never flat.

    He doesn't notice though that he has absolutely GORGEOUS arms, which I simply can't pull off. I have nice arms: in good shape. But his just grow amazingly huge and rippled. He's genetically made that way, but he doesn't seem to notice it.

    My arms lag behind no matter what I do. They're very strong to a point where I can do strength-related things that are great, but as far as muscle hypertrophy goes they refuse to grow the way I wish they would. I've tried everything and seen decent results, but not quite what I want. I think I'm just genetically made that way (different muscle fibers, probably).

    Basically, there is nothing wrong with trying to improve lagging body parts (and someone already gave good advice on it), but remember the role genetics play. Above all, remember that you already have an absolutely beautiful body, even if your chest isn't massive or as big as you want it. I'm sure there are PLENTY of things your body has that other people wish they could have. Work on the things you want to, but don't forget to love what you have and work with that.

    It seems like a non-answer, but usually I find that people's biggest issues with their body stem purely from attitude. People just become accustomed to being in good shape and suddenly it becomes "the norm," and forget just how amazingly beautiful they look.
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    Dec 02, 2008 6:06 PM GMT
    To really develop chest size, you need to do several things.

    1. Allow recovery.
    2. Eat.
    3. Do moderate to high rep exercises through a full range of motion. That means all the way down. Touch the dumbell on your chest in the eccentric part of the movement, and fully extend in the concentric part of the movement.
    4. For hypertrophy dumbell incline presses at less than 45 degree incline are the most effective at a rep range of 8 to 15.
    5. For make yourself stronger, lift with longer intervals between sets, do fewer sets, and do fewer reps, in the range of 4 to 8. (5 by 5 is a common college program for strength).
    6. Barebell bench press works your anterior shoulders, limits your range of motion and probably is not a good choice for most guys interested in the comestic part of bodybuilding.
    7. Remember to work your posterior deltoids, as well, to avoid an unbalanced condition that will lead to shoulder pain.
    8. You can't grow if you don't eat. Eat.
    9. You can't grow if you don't recovery. Rest.
    10. To force gains, you can get into more advanced techniques like negatives, strip sets, and supersets, but, most folks here aren't at that level of training.
  • TexanMan82

    Posts: 893

    Dec 02, 2008 8:24 PM GMT
    My chest is definitely the part of my body that lags the most. It just is. It's taken me a long time, but I'm finally starting to see results. I still have a long way to go to be happy with my pecs, but I'll get there eventually. Honestly, I'm giving myself 4-5 more years before I'll be happy.

    What have I done? Nothing special. I pretty much always use dumbbells. I do a lot of static holds, supersets, dips, strips, etc etc...Basically, you just have to keep working them out. I don't think there's a magic formula for it, just hard work and food.
  • GQjock

    Posts: 11649

    Dec 02, 2008 9:17 PM GMT
    The chest is made of a Group of muscles
    each of them have a variation in their performance
    so what you need to do is hit them ALL during a chest workout

    If you're just doing presses you won't see results that you want

    Dips
    Bench Press.... Reg... incline and decline
    Flyes
    will do ya good
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    Dec 02, 2008 10:10 PM GMT
    With all your bench exercises, allow at least two warm-up sets with light weight, all others at least one warm-up set. For bench exercises, go with a minimum of 8 reps for non warm-ups, and minimum 16 reps for final set. Other exercises should be done with at least 12 reps and as many as 20.

    Start with incline bench press at 5 sets, then flat bench or decline bench at 5 sets, incline flies at 4-6 sets, then cable crossovers at 4-6 sets.

    The key to getting your chest to grow is getting it as big and pumped as you can because it forces a large amount of blood into the muscle and stretches the fascia (muscle casing) which will allow more room for the muscle to grow. You'll also want to ensure you're lifting as heavy as you can for the bench exercises while maintaining a good pump; if you're lifting heavy and getting no pump, then lift lighter.

    Keeping yourself carbed up will also make your chest look larger, and if you couple that with daily pushups, you'll get yourself a pair of drop-dead gorgeous double-D's.

    Try creatine and see if that also helps. It makes some guys real bloated and farty and may not work for you, but it'll also kick up your endurance and recovery if your body agrees with it.

    Chest takes a while to develop, mine's just starting to take off (and the stretch marks are killing me) but as soon as you've built a foundation, your mosquito bites will grow like weeds.

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    Dec 02, 2008 11:02 PM GMT
    slapaho18 saidWow what a bunch of useless comments.



    And a warm friendly welcome right back at ya.
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    Dec 02, 2008 11:11 PM GMT
    JHunter saidHey guys I would really appreciate some help. So Ive been working out for awhile now and have definitely noticed some good gaines but I just cant seem to build my chest the way I would really like to compared to other parts of my workout. Can you guys recommend any good chest exercises or routines that would really help with this problem. I am so jealous of all of you guys with amazing chests and would appreciate any help.


    You look great to me, but if you want constructive advice, you might wanna share what your routine -- specific exercises, number of sets and frequency of training -- is now.

  • JHunter

    Posts: 41

    Dec 03, 2008 1:14 AM GMT
    Hey guys just want to thank you all for all of the great comments and advice. You gave me a lot to think about.