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big chest?
hey it seems my most lagging body parts are my delts and chest(the delts i am working on and have a program that seem to be working)
for the chest i dont really have much at all.
my lifts consist of flys-4sets
bench press-2 sets (in the 15-20 rep range though cuz i only have weights that go up to 95lbs)
(if i feel right and have my dad/bro to spot)-incline bench
pushups
now db press is out of the question because i dont have dbs that can hold more than 30lbs each
and joining a gym is IMPOSSIBLE at this time. also i have NO machines other than a rower...just a bench,bb, and dbs
what are some other lifts i can do that can add some size to my chest?
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Drop the pushups, add more weight on flat and incline bench exercises, try doing around 3-8 reps for benching exercises, and do flies last in your workout. Dips are also excellent if you have a dip bar.
Also, at this point in time are you gaining weight and increasing overall muscularity? What kind of diet are you on?
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well flat bench i CANT raise cuz i dont have any more weight(im hitting yard sales this weekend to see what i can pick up).
incline 95 is enough for me.
at this point i am gaining weight and increasing overall muscularity.
as for my diet....if see food i eat it lol. i eat basically everything except for candy, non diet soda, and i RARELY eat other forms of junk food.
ill add dips.
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drop the flies, thye dont provide sufficient overlaod and are an isolation movement, try the below routin
Flat bench 3 sets 4-6 reps
Incline Bench Press 3 4sets 4-6 reps
Mkae sure you put enough weight on so you can get at least 4 reps but no more than 6
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I'm not completely certain but I think I also read an article somewhere that said that slower controlled reps are a really good way to pack on mass and strength, I don't know for sure though.