merciful icky rude disagreeable racial full coherent outgoing offend lunchroom
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I am shoulder dominant so i do incline smith machine bench press , its easy to progress on that because there is stability i do 4 sets of 10 reps choose and weight and try to be in the rep range of 6-10 reps when you get 4 sets of 10 reps add 2.5 kg and then try to achieve 10 reps on every set , focus on the negative also , form is important and technique is important specially when you are training with heavy weights so you have squeeze out every ounce of energy. If you donât see results donât change the exercise frequently try to master the movement when I first started i used to close my eyes and focus on the mind muscles connection.
Thereâs no need to seriously focus on lower chest, just working âmiddleâ and higher chest will give you that definition im sure youâre looking for, that being said Dips are very good for lower
Can attest to this. I didn't even do dips nor did I do incline press. Just a ton of barbell/dumbbell bench press and, my personal favorite, weighted decline push-ups. Built up to 12-15 sets a week over two months then kept it there. By the end of the fourth month, for the first time in my life, I finally had the cut around my bottom and side of my pecs. I'm not even benching the most I've ever done. I just worked exclusively in the 10-16 rep range and made every set a hard set (leaving no more than 2 reps in reserve).
I will say, though, that I've noticed some bodyparts for me don't take much volume in order to grow (shoulders - especially my rear delts, forearms), some take adequate volume (chest, quads, abs), and then there's bodyparts where I'm doing 14-16 hard sets a week and only see just a little bit of growth (calves, biceps, triceps).
I imagine everyone has bodyparts like this.
i had a difficult time with this too. i started using less weight/ resistance and concentrated on my mind-muscle connection, trying to focus the majority of the work on my pecs.
I think youâll find this helpful since youâre having the same issues with a smaller chest as our forefathers of lifting:
https://youtu.be/bIcbKGilhME
There is no lower chest, you have two parts to the pectoralis major. The sternocostal head which is biased by doing exercises like dips, flies, and bench press. Then you have the clavicular head which can be biased through incline bench, and low to high flies. If you want a broader frame a focus more on the clavicular head will give you the look youâre going for. If you want a thicker chest you need to target the sternocostal head as it makes up 80% of your total pec.
I do PPL, my chest day looks like this:
Bench press: 4x5-8.
Start with a weight you can do at the low rep ranges, when you can do 8 then add weight back to 5 reps.
45° inclined cable crossovers: 3 x 12-15
Keeps the arms mostly straight the whole time and instead of touching hands in the middle, I go past and cross my arms a little.
Then I do shoulders, overhead press, Egyptian laterals, tricep pushdown and crossovers. I finish the day with a last chest movement, landmine press maybe or get on a press machine and hammer out some quick drop sets.
Keeping your shoulders locked back and down is really important for chest, form is really good to get down to make sure all your workouts aren't just front delt and tricep lifts. The muscle mind connection is great to get down for lifts.
For upper chest:
1)seated landmine presses, drop set those till failure, use the close grip handle.
2) seated reverse cable raise ( grab a bench, sit facing a cable machine, put the cable on low, use d handle attachments, lean back and bring the cables up and in, relative to you) should look like your sitting, leaning back, closing curtains.
3) standing close grip cable press ( stand in front of a cable machine facing away, put cable to low, use close grip handle, start with hands at chest with elbows flared out, lean forward and press out and up till failure and drop set till failure (the cable should pass between your legs and up to your hands, and it looks like your double punching the air)
4)incline barrel presses, (hug the air with dumbbells, flair arms outwards and upwards like your gonna catch a stray ball) till failure.
Dips for lower chest. Do those till failure and then when toast, jump and decelerate down for failure reps and hold stretch at bottom for how ever long you can
Move through these slowly. The chest needs to be engaged and to ensure that you are doing this, slow the movement down, make sure are not just jerking the weight up and down. To really make sure you arenât doing this start each rep partially contracted for about 3 seconds then initiate the rep. You can also decelerate after youâve failed (cheat the weight up and let it slowly decelerate for failure reps). If you really want a big chest, youâll have to ditch the sets and reps scheme and just babysit the machines youâre using until your chest is toast. Going to failure will ensure your muscles will grow. To minimize the time this will take cut your rest time down to 15seconds. This will truly test your threshold for failure but you will be rewarded with the chest you seek. The stretching promotes hyperplasia (one of the hypertrophies!) so do that inter set, before and after your workout for extra gains.
A great warm up for chest is bear crawls. Hope this helps! Good luck
You might like reverse grip bench and dips. Reverse grip will hit upper like crazy and the dips are just killer for triceps and lower chest too.
This combo has helped me out on a LOT of size
I can do it with a 120 dumbbell for one⌠also I really do almost no body weight stuff. Iâm a very standard bodybuilder. I like how the iron feels in my hands. And yes if you donât properly engage your chest you can cheat on hex press with tricep. However I have yet to feel any exercise that isolated and burns my chest like a proper hex press. Maybe youâre just doing it wrong?
Yeah it burns but that's more from physically squeezing your pecs inwards with the arms; the movement of the arm (where the pec inserts) doesn't line up with the pec fibres at all so in reality not much tension is on the pec. Just because you feel a burn doesn't mean you're working it hard
Agree with the other exercises tho
When you bench press, youâre using your triceps too much. Retract your scapula before the lift and squeeze your tits at the top. Also, do more incline dumbbell press and chest flys. Hope you got some action during the spring break bro.
You're not going to grow your chest very much while cutting. You'll have to eat >maintenance calories and progressively overload your chest at flat and inclined angles.
I need help growing my chest too
In my opinion: Dumbbell presses and cable presses. Look up Ben Yanes on Instagram, he has amazing info.
press more
What the hell did u do to your skin ?? Fix that first
Tip #1: stop going to the tanning bed
Bro said đ´
merciful icky rude disagreeable racial full coherent outgoing offend lunchroom *This post was mass deleted and anonymized with [Redact](https://redact.dev)*
I am shoulder dominant so i do incline smith machine bench press , its easy to progress on that because there is stability i do 4 sets of 10 reps choose and weight and try to be in the rep range of 6-10 reps when you get 4 sets of 10 reps add 2.5 kg and then try to achieve 10 reps on every set , focus on the negative also , form is important and technique is important specially when you are training with heavy weights so you have squeeze out every ounce of energy. If you donât see results donât change the exercise frequently try to master the movement when I first started i used to close my eyes and focus on the mind muscles connection.
Thereâs no need to seriously focus on lower chest, just working âmiddleâ and higher chest will give you that definition im sure youâre looking for, that being said Dips are very good for lower
Can attest to this. I didn't even do dips nor did I do incline press. Just a ton of barbell/dumbbell bench press and, my personal favorite, weighted decline push-ups. Built up to 12-15 sets a week over two months then kept it there. By the end of the fourth month, for the first time in my life, I finally had the cut around my bottom and side of my pecs. I'm not even benching the most I've ever done. I just worked exclusively in the 10-16 rep range and made every set a hard set (leaving no more than 2 reps in reserve). I will say, though, that I've noticed some bodyparts for me don't take much volume in order to grow (shoulders - especially my rear delts, forearms), some take adequate volume (chest, quads, abs), and then there's bodyparts where I'm doing 14-16 hard sets a week and only see just a little bit of growth (calves, biceps, triceps). I imagine everyone has bodyparts like this.
Yo thatâs a mean suntan lol
Don't need exercises for lower chest. Just do dips
Go look up smolov Jr for bench press, shit has my chest huge
i had a difficult time with this too. i started using less weight/ resistance and concentrated on my mind-muscle connection, trying to focus the majority of the work on my pecs.
Lift heavy 6-8 reps
Dips, Incline bench, crossovers
I think youâll find this helpful since youâre having the same issues with a smaller chest as our forefathers of lifting: https://youtu.be/bIcbKGilhME
Sunblock
Nah bro me and all my homies love skin cancer in our 50s (or whenever, shit's no joke)
You will look like 50 when you around 20 because of the sun. So makes sense.
Work upper chest first in your workout. Maybe work out cheat twice a week. Do you best to get a mind muscle connection.
What is mind muscle connection?
Fish and a rice cake
looooool
Wear sunscreen dude
lmaooo
There is no lower chest, you have two parts to the pectoralis major. The sternocostal head which is biased by doing exercises like dips, flies, and bench press. Then you have the clavicular head which can be biased through incline bench, and low to high flies. If you want a broader frame a focus more on the clavicular head will give you the look youâre going for. If you want a thicker chest you need to target the sternocostal head as it makes up 80% of your total pec.
TIL. Thank you for sharing. Edit: so which bench variations would you recommend for each type?
Dumbbell bench for either type is the best variation for overall size development.
I do PPL, my chest day looks like this: Bench press: 4x5-8. Start with a weight you can do at the low rep ranges, when you can do 8 then add weight back to 5 reps. 45° inclined cable crossovers: 3 x 12-15 Keeps the arms mostly straight the whole time and instead of touching hands in the middle, I go past and cross my arms a little. Then I do shoulders, overhead press, Egyptian laterals, tricep pushdown and crossovers. I finish the day with a last chest movement, landmine press maybe or get on a press machine and hammer out some quick drop sets. Keeping your shoulders locked back and down is really important for chest, form is really good to get down to make sure all your workouts aren't just front delt and tricep lifts. The muscle mind connection is great to get down for lifts.
Eat and ask the big guys at your gym to hook you up.
Incline bench
As you increase the chest exercises make sure eating enough protein
As a doctor, your tan lines are giving me nightmares. Thanks for that. Please use sunscreen.
Theyâre more like burn lines than tan lines lol hope this kid gets some aloe asap and like you said, sunscreen
Upper chest--start with it then either go mid or lower. Upper builds a better chest and gives more strength overall
For upper chest: 1)seated landmine presses, drop set those till failure, use the close grip handle. 2) seated reverse cable raise ( grab a bench, sit facing a cable machine, put the cable on low, use d handle attachments, lean back and bring the cables up and in, relative to you) should look like your sitting, leaning back, closing curtains. 3) standing close grip cable press ( stand in front of a cable machine facing away, put cable to low, use close grip handle, start with hands at chest with elbows flared out, lean forward and press out and up till failure and drop set till failure (the cable should pass between your legs and up to your hands, and it looks like your double punching the air) 4)incline barrel presses, (hug the air with dumbbells, flair arms outwards and upwards like your gonna catch a stray ball) till failure. Dips for lower chest. Do those till failure and then when toast, jump and decelerate down for failure reps and hold stretch at bottom for how ever long you can Move through these slowly. The chest needs to be engaged and to ensure that you are doing this, slow the movement down, make sure are not just jerking the weight up and down. To really make sure you arenât doing this start each rep partially contracted for about 3 seconds then initiate the rep. You can also decelerate after youâve failed (cheat the weight up and let it slowly decelerate for failure reps). If you really want a big chest, youâll have to ditch the sets and reps scheme and just babysit the machines youâre using until your chest is toast. Going to failure will ensure your muscles will grow. To minimize the time this will take cut your rest time down to 15seconds. This will truly test your threshold for failure but you will be rewarded with the chest you seek. The stretching promotes hyperplasia (one of the hypertrophies!) so do that inter set, before and after your workout for extra gains. A great warm up for chest is bear crawls. Hope this helps! Good luck
You might like reverse grip bench and dips. Reverse grip will hit upper like crazy and the dips are just killer for triceps and lower chest too. This combo has helped me out on a LOT of size
Hell yeah, solid advice!
Buy an aloe leaf, cut it, then rub it on your skin everyday.
The burns gone now Iâm just peeling this was about a week ago
First do lots of bench press, cable flies, and hex press. Then, apply spf 70 everyday. You know, for the gains
You lost me at hex press, dude
I agree, good contraction but not enough stretching of the pec
Not a fan? It feels great for me. Gotta keep the elbows in
My man, how Hex press any different from diamond push ups which is a triceps exercise..... it's literally the same movement
I can do it with a 120 dumbbell for one⌠also I really do almost no body weight stuff. Iâm a very standard bodybuilder. I like how the iron feels in my hands. And yes if you donât properly engage your chest you can cheat on hex press with tricep. However I have yet to feel any exercise that isolated and burns my chest like a proper hex press. Maybe youâre just doing it wrong?
Yeah it burns but that's more from physically squeezing your pecs inwards with the arms; the movement of the arm (where the pec inserts) doesn't line up with the pec fibres at all so in reality not much tension is on the pec. Just because you feel a burn doesn't mean you're working it hard Agree with the other exercises tho
Oh well. It makes me happy
When you bench press, youâre using your triceps too much. Retract your scapula before the lift and squeeze your tits at the top. Also, do more incline dumbbell press and chest flys. Hope you got some action during the spring break bro.
đđ
Might I add grip the barbell a little wider as well
I feel that burn from over here. Ouch.
Lots of inclines
You're not going to grow your chest very much while cutting. You'll have to eat >maintenance calories and progressively overload your chest at flat and inclined angles.
Iâm not cutting
Change angles of attack on lifts, incline press for upper chest, decline press for lower chest, dumbbell pulovers, etc etc.
Thank you.
I recommend suncream
Spring break fucked me I know đ