Tips for bigger CHEST on cycle?
- Thread starter JLaF
- Start date
Dreaded Pirate Roberts
Administrator
So try the training forum.... Just a hint. Going heavey with super sets and negitives always worked for putting on mass for me. Flys flat inclines and declines.
Megatron28
Moderator
Spot injecting. Ummmm. No. That does nothing
bigben66
New member
Mind/muscle connection brother.... I'd advise you to go on youtube and watch some of Ben Pakulski's chest sessions...
You'll learn heaps of stuff from the master of biomechanics on there!
rdy2go
New member
THIS GUYS GOT IT! 100%
I really have been focusing on specifics for my chest training. Not only for my chest but for other groups. But anyway, I've done a lot of training with some experienced players for my chest. I wanted to target upperchest to get a more square, fuller chest look. I'm going to assume you have great lower pecs and your upper is lacking as mine were.
As bigben66 as stated, negatives are a HUGE deal. Slow on the negatives, strong solid and focused movements up.
Do you ever have a couple warm up sets/supers to REALLY get blood in your chest? In between sets do you flex your chest and keep it tight to keep the blood flowing? I found with that type of training I really targeted my chest and more specifically my upper chest. I could feel the pump and a rise in the upper pecs.
-----------------FORM----------------------
Here is example what I do. If your elbows at the end of any chest movement aren't fully extended / straight, I'm sorry my friend you're not maximizing your workout.
Here is an example of how most people I see hit chest and the positions of their elbows.
View attachment 564213
Note his elbows are at a slight bend, DON'T do this. Yeah you hit your chest good, but you're not maximizing your range of motion.
MIND TO MUSCLE CONNECTION : Focus on connecting two points, the inside of your elbows together on each movement up and hold for a good second at the top. Every rep, focus on getting those points together and hold it and SQUEEZE that shit bro.
----------------WORKOUT-SUPERSETTED------------------------
THIS IS JUST A WARMUP, SHORT REST BRO MAX 10-15 SECONDS BETWEEN SETS & 30 FOR SUPERSETS
3-4 Sets
Sets 1 & 2 : Reps 10-12
Sets 3 & (4) : 6-8(+)
This Order..
Incline Dumbell Press
Incline Dumbell-Close Grip(Squeeze those bitches together tight the whole set, very slow movent, not like this mongrel https://youtube.com/watch?v=s3fgYe-UhJ8)
Incline Dumbell-Flys(Focus on those points, have your spotter constantly fucking reminding you and tapping that upper chest in between movements.
Flat Bench Dumbell Press
Flat Bench Dumbell Flys
All of this supersetted for 4 sets.
I then move onto more heavier sets for continuing to use that movement rule of thumb and connecting the points.
For instance I would move to Hammer Strength Chest Press / Incline Press and take good minute rest in between these sets.
Anyway thats my two cents and I'm 100% sure if you tried this you would notice a most successful chest workout.
Edit : Sorry about the typos dude, either take my word for it or not. I didn't create this workout, but a good trainer of mine helped me out a lot with it. So I take no credit for what I explained, just with this information I feel like every chest workout is on another level now. Good luck.
Edit 2 : Also look into posture exercises for your shoulders. Weird enough if you have bad inward shoulder rotation(shoulders tucked more forward) it can make the effect of your chest to look smaller, rather than more expanded and larger. Elliot has a video on it as many others do, its simple. Helped me a lot.
Last edited:
ELicit23
New member
Just saw a few of his vids... Just realize I haven't been really hitting my full potential when it comes to certain exercises and moves. Watches his chest training vid and learned heaps in just a few minutes. Just saw his back video too before I head to do my back workout in a few minutes. Been doing seated rows wrong all along for years. lol thanks for the suggestion
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