Chest Won't Grow
- Thread starter descagne
- Start date
THE-DET-OAK
IncreasedMyT @ ULV
you have to rotate chest exercises, incline is best for size IMO.
so one time do barbell bench then incline dumbell.
then barbell incline and flat dumbells
then incline dumbell and flat barbell bench
you following me?
i was always told not to do barbell bench and barbell incline on same day-or vice versa
so one time do barbell bench then incline dumbell.
then barbell incline and flat dumbells
then incline dumbell and flat barbell bench
you following me?
i was always told not to do barbell bench and barbell incline on same day-or vice versa
reverse wide grip bench has worked well for me for overall chest size as it works the uppers a lot more when compared to incline with little to no shoulder interaction. much more focus for building mass.
low db flys have also done pretty well for me. it'll totally vary person to person. but a lot of people need more mass in the upper chest area so if you want to target the upper chest (will also help you with your bench numbers and such as it helps protect your shoulder) then try doing reverse grip flat barbell bench, keep your arms as wide as you can to help eliminate the tris and put the bar up from just under your pecs straight up and straight down. you'll feel it hitting your uppers far better than any incline.
i'd wear wrist straps to avoid any extra unwanted strain because your grip will be wide enough for your wrist to not be fully protected without them, start light and move up slowly to see where you stand. move up the safety stoppers so you can lower the bar to your chest and have it stop there, that way you can lower it down overhanded and then switch grip, you don't want to be trying to rack it with a reverse grip when you get to your higher ranges.
low db flys have also done pretty well for me. it'll totally vary person to person. but a lot of people need more mass in the upper chest area so if you want to target the upper chest (will also help you with your bench numbers and such as it helps protect your shoulder) then try doing reverse grip flat barbell bench, keep your arms as wide as you can to help eliminate the tris and put the bar up from just under your pecs straight up and straight down. you'll feel it hitting your uppers far better than any incline.
i'd wear wrist straps to avoid any extra unwanted strain because your grip will be wide enough for your wrist to not be fully protected without them, start light and move up slowly to see where you stand. move up the safety stoppers so you can lower the bar to your chest and have it stop there, that way you can lower it down overhanded and then switch grip, you don't want to be trying to rack it with a reverse grip when you get to your higher ranges.
Redbul
New member
My chest exploded when i started doing dips! if they are not part of ur workout, i suggest u include them in and see how that goes. Keep ur reps around 5-10, if it gets easy put some weight on and see.
Barbell bench a bit over-rated for size but it is however very important compound exercise that should always be done. When preforming this exercise, make sure u go low otherwise u will just be doing triceps and delts predominantly, rather than targeting chest.
Also, be weary of over training, that can seriously hinder ur gains.
Hope this helps
Barbell bench a bit over-rated for size but it is however very important compound exercise that should always be done. When preforming this exercise, make sure u go low otherwise u will just be doing triceps and delts predominantly, rather than targeting chest.
Also, be weary of over training, that can seriously hinder ur gains.
Hope this helps
TommyTrainR
New member
definitely include dips in your workout. i always end my chest/tris workout with 4 sets of dips. i usually do 20,18,14,10. as for gaining size, gotta alternate exercises between db's and barbells..also incoroporate a cable fly of some sort
82nd_Fister
Наркома&
Arnold always talked about getting maximum range of motion, he says in order to get the best breakdown of the muscle you have to get the best stretch.
Try using dumbbells on a flat or incline bench. On the downward portion of the rep, let your arms go down as far as possible until it stretches and feels like your pec's are going to tear off. Then, with a strong ballistic motion, shoot the weight back up. It's sort of like doing negatives, but you're going for maximum stretch.
Not only does this cause microtears, but it also stretches the muscle fascia. Kills two birds with one stone.
It sucks the next day, though. If you do a whole chest workout like that, you'll feel like death the next day.
Try using dumbbells on a flat or incline bench. On the downward portion of the rep, let your arms go down as far as possible until it stretches and feels like your pec's are going to tear off. Then, with a strong ballistic motion, shoot the weight back up. It's sort of like doing negatives, but you're going for maximum stretch.
Not only does this cause microtears, but it also stretches the muscle fascia. Kills two birds with one stone.
It sucks the next day, though. If you do a whole chest workout like that, you'll feel like death the next day.
football-guy
New member
Keep rotating diff lifts incline, decline, flat, close grip, wide grip, reverse grip, do dumbbells and also barbell. dips are awesome, esp. weighted dips. I usually do barbell 1st and then do dumbells w/bands all have helped. I'd also suggest(if u don't already) Do major compound movements like deadlifts, rackpulls, squats because that will help increase u're test production and size overall. Keep u're calories and protein up and don't overtrain. I do chest 1 time a wk and for me that is plenty.
Oh...another thing u can do is negatives... like bench heavy but bring it down real slow and explode up.
PS:im not a newbie here either...i lost my old password and user name cuz I was working on the road for a few months so had to set up a new account.
Oh...another thing u can do is negatives... like bench heavy but bring it down real slow and explode up.
PS:im not a newbie here either...i lost my old password and user name cuz I was working on the road for a few months so had to set up a new account.
