I need chest thickness

[VenomX]

Alrite guys, if you haven't seen my pics yet they're in the members section... the common deduction is that i need chest thickness... It has been coming slowly but it needs a kick start. I think with some tweaking i can make a difference...

These are the exercises im using:
not all on the same day but mixed up into two different days

Flat Bench: 230 for reps
Incline: 225
Dips:
Cable flies: 110 on each side
incline dumbell flies: 60's

all are done with STRICT form and a 4-6 second negative.

I think it could be as simple as moving my hands in a little on the bench movements to target the chest more and less of the shoulders.

sound off.... thanks

 

[tednatas]

do flat dumbell presses. feed your chest. and not with cables. ive seen ur pics u need no cable work. use heavy dumbells. imo

 

[Smalluser]

BENCH db or bb incline and flat.
db flyes incline and flat.
Dips.

As heavy as possible 3/4*6/8.

Just my 2 cc.

Greetz

 

[Makaveli_786]

Look up a russian bench routine... great for size AND strenght... oh yeah... its FUCKING TORTURE... but it really packs on the muscle!

 

[VenomX]

oooooooooo torture... thats what i like to hear

 

[VenomX]

why incline and not flat?

 

[atherjen]

incline will help build more mass in your upper chest.. which imo is more noticable...........well.. it is for a female anyways!

 

[atherjen]

oh yes! and Im with Silverback on the dips. I finished chest yestarday with some dips(mind you not weighted for me.. lol) and today my chest is incredibly sore......... hmm could been the flat bb bench too that I rarely do.
anyways YES throw in some dips too!

 

[grafixLSUalum]

alright here is a piece of advice that i can give you, that i hope sticks, in order to be a bodybuilder, you must be a powerlifter first. WHat that means is, you have to lift heavy, you have to do heavy compund movements such as barbell and dumbell press (HEAVY!), squats and deadlifts. Flies, dumbell kickbacks, all of that sutff, save it bro, go heavy and go hard, intensity is proportional to growth IMO.

oh yeah, heavy weighted dips are good as well

 

[grafixLSUalum]

and always let your body adapt, never do the same routine week after week, change it up each and every week

 

[VenomX]

thanx as always atherjen


grafx-gnc: thanks for the advice, its stuck lol i'm going to take the flyes and stuff out and put in some compound movements.

 

[atherjen]

did u just hit me over the head with a hammer?!?!

grfx-gnc.. great advice!!!

 

[VenomX]

Nooo

 

[AAP]

Make inclines your priority. Then for flat bench, use a medium width grip. (this is why people say dumbells are better)... I find that a medium width grip throws the emphasis more towards your inner pecs.

 

[jocktheglide]

No such thing as building only inner pecs the chest muscles contract as a whole.

 

[slobberknocker]

alright here is a piece of advice that i can give you, that i hope sticks, in order to be a bodybuilder, you must be a powerlifter first. WHat that means is, you have to lift heavy, you have to do heavy compund movements such as barbell and dumbell press (HEAVY!), squats and deadlifts. Flies, dumbell kickbacks, all of that sutff, save it bro, go heavy and go hard, intensity is proportional to growth IMO.

oh yeah, heavy weighted dips are good as well

I love this post.

But as far as your routine, what you posted looks fine to me. It takes time. Just keep training, eat a lot of protein and clean carbs, and rest.

 

[Element]

im not in much of a place to speak.. but i was reading on the charles atlas website.. and they give an excercise..

which they GURANTEE an inch of muscle on your chest in 10days ..
you can check the website if you want.. or ill explain it on here if needed

do'nt know if itll work for you.. as you sound big already

 

[tednatas]

try sex in the missionary position for three hours. great for the abs too. maybe atherjen can help you.

 

[VenomX]

try sex in the missionary position for three hours. great for the abs too. maybe atherjen can help you.

Dude that is the best idea yet!! Jen you up for it?? I think for the best results though we'll have to repeat it very often to make the most out of the exercise. Each time increasing the time period and intensity! Thats the key to growth!!


Element: that sounds very iffy but i'll give it a glance anyway


Other than the ravenous sex routine, i've taken out the cables and added in heavy dumbell flat press and i've moved my hands in closer on my barbell movements.. this i feel will make a huge difference the first time i tried it i felt less enfassis on my delts and more direct stimulation to the chest... now i think its just a matter of time

 

[atherjen]

Dude that is the best idea yet!! Jen you up for it?? I think for the best results though we'll have to repeat it very often to make the most out of the exercise. Each time increasing the time period and intensity! Thats the key to growth!!

ohhh you smart cookies! I always wanted tobe a personal trainer.