key to building bigger pecs

[mass rookie]

what are the key exercises for building up pecs.
Ive been doing Flat bench 5x5
Incline DB press 2X8
Incline flys 2X8
I also train my shoulders, and triceps on that day.

critique please!

 

[huskyguy]

super slow or weighted dips are a great exercise for pecs

 

[SteelSouth]

I, personally, wouldn't train shoulders on the same day as chest. If you do chest first and really train hard, then your triceps as well as delts would be gone by the time you get to shoulders, I know mine are.

You might want to switch it up every now and then and do 5x5 with Incline Barbell presses instead of flat bench. My chest has responded better to incline than flat bench movements. Just my two cents.

 

[mass rookie]

ok, but is that enough total reps to get them fibers twitching.
cause I know at the end when im finishing incline flys my pecs are quivering like a mofo.

 

[mass rookie]

chest:
flat bench 5x5
incline DB press 2x8
incline flys 2x8

back:
bent over rows 5x5
DB shrug 2x8
BB dead lifts 2x8

bicep:
standing BB curl 5x5
preacher curl 2x8
DB curl 2x8

shoulders:
behind the head press (military press) 5x5
upright rows 2x8
BB rear delt row 2x8

legs:
squats 5x5
DB str8t back str8t leg dead lift 2x8
BB calf raises 2x30

triceps:
weighted dips (feet on bench arms on chair and a plate in my lap) 5x5
tricep extension 2x8
? 2x8

abs:
jack nkife situp: if I find the time to do em
DB side bend

forearms/wrist flexors
Reverse preacher curl 5x10
DB wrist curl 3x10

what body parts should I do together on what days?
want to do a 4-3 split, and bulking. going for 15-20 lbs mass in 8-10 weeks. natty
except protein supplements and cellucor M5 creatine.

Regards.

 

[inked1]

lift heavy on the major pressing movements and EAT

 

[gottabadrash]

no more than three days a week bud, and only apply 5x5 to the compund exercises (becnh, deads, squats) if you get stck switch to incline presses for 5x5 or partial deads, sldl, front squats, bottom ups etc...

 

[mass rookie]

chest,shoulders,triceps Monday
rest Tuesday
back, biceps Wednesday
rest Thursday
legs, abs Friday
forearms,wrist flexors Saturday (this really isnt a intense workout)
rest Sunday

Is this ok, or should it be changed. I am bulking too by the way!

 

[AngryMuscles]

by saying weighted dips..are you guys talking about those weightlifting belts with chains??

 

[Starkraven]

by saying weighted dips..are you guys talking about those weightlifting belts with chains??

yes

 

[jynx]

My chest day: (3x5, 3x3, 5/3/1) - those are my set and rep schemes that I change to every week. This week Im on the 3x5. I might be adding a 5x5 in for extra strength on my cut.

Flat Bench
Incline Bench
Decline Bench

Tri work

I would do dips, I like them a lot except the dip bar at my gym is too wide and it only works my shoulders. I go as heavy as possible on each set. Pecs dont look too great but Im just in it for the strength for now.