GetSwullll said:
My chest just lacks that bulkiness. My body is genetically very bulky and shapeful but I have avoided working out my lower chest because I thought i was hitting it hard enough in flat and other exercises. I believe that's what's keeping me from growing a good chest..would you recommend hitting weighted dips really hard or sticking to a good decline bench in the workout?!
There is no right answer as everyone is different. But I would say if your chest is not where you want it to be then work it out 2 times weekly. Thats assuming you do it once now (?). Because I had a fella ask me the same question the other day and when I asked how many times he works it out per week he replied 5 times (mon-fri)!
By the way I am the same. I am very toned and all parts are good but my chest is just not like you see on others. You know where they stick out lots. Because of that I have mixed it up and it is working a treat. My chest has developed lots in the past 2 months and that is after my cycle too. When I start my next cycle I am gonna really go for it and I know it will be great. Anyway tips for getting extra from your chest are.
- Keep in the regular bench press cos that is great. Just make sure your form is spot on cos that is the movement I would say most don't do properly (80%).
- Incline bench presses are great. Especially for upper chest and just change the incline starting highest first and working down.
- Decline bench presses are great so bring them into play
- Flies are great for width. Do incline and normal.
The key is to mix it up but have the stability with the bench press and flies but mix the inclines etc.
Below I have listed 3 things to do that I have recently wrote on a piece of paper with the intention of starting again this week to get great results.
1. Single arm dumbbell bench press. This will be great for isolating and obviously free weights are always better cos you use more of the muscle. This will also work out your abs too and add a new dimension to your workout.
2. Do 8 dips and then 8 pushups without pausing. Then do 7 dips and 7 pushups, 6-6, 5-5... till you get to 1-1. Then go all the way up again to 8. This should really hurt bad and just adds somethign alittle different to your chest routine.
3. The key to a big chest is simply to lift heavy. Not too heavy so form is fucked up but as heavy as you can go with good form. I see so many lifting huge amounts but they are mainyl doing their shoulders and tri-ceps on the bench instead of their chest. The key to get up in weight is to try something like the below Ignore the weighst cos they are just an indication.
Bar 8-12 reps
20kg 8-12 reps
30kg 8-12 reps
40kg 8-12 reps
50 1 rep
70 1 rep
80 1 rep
90 1 rep
100 1 rep
I know you probably do pounds but that is in kg's but just an indication. You may go up to 200 or you may go up to 80. The key is to just get your max weight up over the weeks. Just by small amounts of something like 105 then 110, 115 etc etc. By the way in the above routine once you get to the max and do for 1 rep go back down again till you finish on a tiny weight and they will be so hard.
Just adding numbers 2 and 3 are great but you shouldn't be doing them on top of many more chest exercises as you will just be overtraining. You should mix them in from time to time over the year or so. Use 3 to get your max up and then go on something more 'normal' such as 5 sets of 6 reps etc. Anyway I know I have wrote lots but I hope you pick out some useful points to help you. They have really worked for me.