Chest Workout

  • Posted by a hidden member.
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    Apr 12, 2009 9:48 PM GMT
    I really need to pack more muscle on my chest. My chest just wont get any bigger. Wondering if anyone could give me a good chest workout that you dont need a spotter. Thanks
  • gallus81

    Posts: 350

    Apr 13, 2009 2:02 AM GMT
    super-sets seem to be the big thing these days, and there are a few good articles on RJ that discuss them ... and don't forget progress photos to keep everyone happy.
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    Apr 13, 2009 2:05 AM GMT
    whats your currant workout involving the chest muscles? hows your food?
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    Apr 13, 2009 2:23 AM GMT
    Not an expert, but i just switch it up all the time. On chest day I will compound set decline barbell with med ball push ups, incline dumbbells with champaign's, and flat flys with pull overs or something and then next time just switch those around. Go heavy/ low reps on the primary exercise and lighter to burn out on the secondary exercises. I usually end up with a minimum of 18 sets of chest exercises before it is all done. Good luck!
  • UncleverName

    Posts: 741

    Apr 13, 2009 2:31 AM GMT
    lilTanker saidwhats your currant workout involving the chest muscles? hows your food?


    Yeah! Post your workout and what you eat. Tough to say anything without hearing that.
  • 2theTEE

    Posts: 637

    Apr 13, 2009 2:49 AM GMT
    I work out my chest once a week; each 3-4 sets, 8-12 reps.

    * Wk 1 - ALL FLAT: BB bench presses, DB flyes (or flies/flys), cable flyes, DB bench presses, & push ups.

    * Wk 2 - ALL DECLINE: BB b/p, DB b/p, push ups, & dips.

    * Wk 3 - ALL INCLINE: BB b/p, DB b/p, DB flyes, & push ups.

    * Repeat.

    This current routine keeps the twins nice and perky...just switch it up every couple of months. Also, have a good diet with enough cals.
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    Apr 13, 2009 2:53 AM GMT
    Here's some generic advice. First of all, make sure you're using proper form and really feeling your pec muscles working through the exercise. My pecs were slow to develop until I removed some plates from the barbell and focused on proper form.

    Once you get the form right, try adding another chest day to your routine. I work chest twice a week. The first session, I just do 3 straight sets of barbell bench press. And 3 straight sets of incline bench.. either barbell or dumbbell, depending on what equipment is available.

    The second session, I do reverse pyramids for the barbell bench press.. One warm-up set, and then 4 working sets. Then I hop on the Hammer Strength incline chest press, and push out 3 high rep sets. Then I finish off with either dumbbell pull-overs or cable flies.
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    Apr 14, 2009 5:57 PM GMT
    xrichx saidMy pecs were slow to develop until I removed some plates from the barbell and focused on proper form.


    This is probably the best advice for just about all routines.

    I dropped weights and started doing slower reps focused on form, and it's tearing my muscles up. I love it!
  • handsoffire

    Posts: 178

    Apr 14, 2009 6:02 PM GMT
    Form form form! IT's so key
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    Apr 15, 2009 4:01 AM GMT
    Genetics plays a huge part of building muscle. Form is crucial. If you have to break form to push heavier weight, you are going to heavy. The goal is to isolate and fatigue the muscle tissue. This would apply to any muscle or group.

    Option 1: Variety also helps a lot. If you focus on machines, switch to benches every other chest workout. If you focus on benches, switch to barbells every other workout.

    Option 2: Instead of focusing on just heavy weight, try heavy weights and increasing the number of sets. Your first 3 or 4 sets (depending on how many you normally do) follow your normal routine. Instead of stopping, add an extra set or 2 with lower weight with less break time in between. This works to tire out the muscle faster.

    Option 3: Actually focusing on just your chest and neglecting the rest of your body can actually be counter-productive. Again, genetics plays a huge part. Some people will overdevelop but most won't. Make sure to do a well rounded body workout over a week. The posterior chain is the largest muscle group in the body and produces the highest amounts of natural growth hormone. This has an affect on the entire body.

    Of course, up your protein intake. Instead of mass doses all at once, spread it throughout the day for a more consistent intake.

    Good luck!
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    Apr 16, 2009 3:51 PM GMT
    I concur on the lowering the weight and focusing on form and reducing weight. I started doing that this week and I really tore my body up. I can barely walk from doing squats on Monday and started doing forty pounds less than what I was doing.

    Also what is your nutrition program looking like? Frequent feeding (every two to three hours) of high quality protein and carbs is essential. Your body is like a engine. The engine sparks and then uses fuel to keep the engine going. With out the fuel (food) or not enoug fuel, then the engine doesn't work as well or not at all even.

    Good luck, you look great already!