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  1. #1
    Registered User hockmasm's Avatar
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    Can i get a big chest by only doing Bench Press?

    right now i do bench press 3 times a week for 2 weeks. then i switch to incline for 3 times a week for 2 weeks. back and forth.
    day 1 is 3x5
    day 2 is 3x8
    day 3 is 2x12


    is that enough to get me a ripped chest?
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  2. #2
    Registered User BOBCATSOLDIER's Avatar
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    nope

    i thought the same but the thing is your not confusing your muscles enough, they will adapt to the excercise and you may gain strength but no size,
    you got to work your other sections of your chest, my advice to getting a big chest is to do push exercises and then stretch,
    push:barbell and dumbell incline flat decline presses
    stretch: flys lying dumbell lifts
    you got to work more than one section man
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  3. #3
    Lift heavy or don't lift Lotto20's Avatar
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    I would suggest a different approach if your main goal is "size" in your chest...

    i have nothing against y Rippetoes, infact its a great program but if your main goal is size then i would suggest something like this.

    what i do right now is similiar

    Incline Smith Bench Press - 3 sets 10,8,6
    Flat dumbell Press - 3 sets 12,10,8
    Dips - 3 sets to failure
    Cable Crossovers or Pec Dec - 3 sets of 12-15

    do that once a week with proper diet i guarantee you will see results

    just make sure you are using proper form and your diet is in check...
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  4. #4
    Registered User CKJ's Avatar
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    I don't know about how effective those reps/sets are but the answer is yes. Adding other exercises would be more effective though and it would help shape your chest better too.
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  5. #5
    Registered User anthone's Avatar
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    doesnt it help burn fat off your stomach too?
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  6. #6
    Registered User Big Arm Big Pay's Avatar
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    Originally Posted by anthone View Post
    doesnt it help burn fat off your stomach too?
    No.
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  7. #7
    Registered User powerlifter70's Avatar
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    Originally Posted by hockmasm View Post
    right now i do bench press 3 times a week for 2 weeks. then i switch to incline for 3 times a week for 2 weeks. back and forth.
    day 1 is 3x5
    day 2 is 3x8
    day 3 is 2x12


    is that enough to get me a ripped chest?
    How long have you been training and is that you in your avatar? If you have been training for any length of time, and your chest looks like that in your avatar...well you have some work to do. You are looking to get a ripped chest....you have to build the chest first.
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  8. #8
    Registered User rocketman44's Avatar
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    Originally Posted by Big Arm Big Pay View Post
    No.
    In terms of perception, the answer would be yes. A thinner midsection will help your chest LOOK bigger, though in a sense the answer "no" still applies - your chest isn't actually going to GET any bigger.

    In answer to the original question :A bigger chest should result from a routine that includes a variety of exercises and progressive increases in weight as time goes by.
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  9. #9
    Registered User hockmasm's Avatar
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    avatar pic is from like dec/jan. I just posted new ones today. check them out. they look the same but i am about 8lbs heavier.

    trained on rippetoes from july 07-jan08.

    from feb08 - present ...changed routine to this:
    2 week routine - mondays 3x5 wed 3x8 fri 2x12
    BP, squat, Chin Ups, Db Curls, Skull crushers

    change after 2 weeks to this routine for 2 weeks.
    Front Squat, incline bench press, bent over rows, pull ups, tricep extensions

    repeat first routine after this one. so 2 weeks on first routine then 2 weeks on seecond routine. repeat.

    is this no good?
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  10. #10
    Registered User DAVEZILLA's Avatar
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    Can i get a big chest by only doing Bench Press?

    yes, especially incline press, which is imo the best overall mass builder for chest

    is that enough to get me a ripped chest?

    no, you should really do "tie-in" movements such as db flies, pec deck, or cable crossovers, also do some decline presses for overall chest development.

    I guess it depends on what you want, to look like a powerlifter or bodybuilder
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  11. #11
    Registered User hockmasm's Avatar
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    i guess bodybuilder since that is what the guys in mags look like in ads right? really ripped models. not the freaks pumping huge weights in muscle and fitness. dont want to look like those giuys. but model fit guys.

    what should my routine be then? can someone tell me how my workout plan should be? i can only workout 3 days a week. and plan to run 20 minutes after workout to burn some fat i got going on.
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  12. #12
    Registered User DAVEZILLA's Avatar
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    Originally Posted by hockmasm View Post
    i guess bodybuilder since that is what the guys in mags look like in ads right? really ripped models. not the freaks pumping huge weights in muscle and fitness. dont want to look like those giuys. but model fit guys.

    what should my routine be then? can someone tell me how my workout plan should be? i can only workout 3 days a week. and plan to run 20 minutes after workout to burn some fat i got going on.
    not sure how long you've been training, but if your relatively new I would continue on ripptoes for now, it's a great program for newbe's, it'll help you build strength, but when you feel the time is right to move on, I would add some of the exercises I had mentioned
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  13. #13
    Registered User mrwonderful56's Avatar
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    Originally Posted by hockmasm View Post
    i guess bodybuilder since that is what the guys in mags look like in ads right? really ripped models. not the freaks pumping huge weights in muscle and fitness. dont want to look like those giuys. but model fit guys.

    what should my routine be then? can someone tell me how my workout plan should be? i can only workout 3 days a week. and plan to run 20 minutes after workout to burn some fat i got going on.

    Well if your lifting stats that you have under your post are current then it's no wonder why you don't have a chest yet. People who can only bench 150 five times don't have chests.

    In my opinion you should continue on Rippitoes because it is mostly focused on strength/power, which is what you need. Once you are able to bench 200 five times then maybe try to throw in some hypertrophy sets for a few weeks, then strength sets for a few weeks continuously rotating them.

    Either way it looks like you made a good amount of progress on Rippitoes, 85lbs to 150lbs in a year, continue with it.
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  14. #14
    Registered User hockmasm's Avatar
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    ive been doing rippetoes for 7 months. then i switched it up cause i felt like i wasn't gaining much. i went from 153-175 in 5 months. then for the next 2 months i stayed the same weight. Imstill 175 since january/february . so i deiced to switch up.

    my stats are not up to date. havent update in while.

    my squats got really good. i could do 230. and deadlift was at 275.
    bench has been ok. i think i got up to 160. seems to be my weakest part.

    i just feel like i have gon all i could on rippetoes. plus need to revive myself in the gym. tired of doing the same thing.

    can i do a 3 day a week split? chest/tri, back/bi, shoulder/legs?
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  15. #15
    Your Body is a TEMPLE Feny's Avatar
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    Originally Posted by anthone View Post
    doesnt it help burn fat off your stomach too?
    Originally Posted by Big Arm Big Pay View Post
    No.
    yes
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  16. #16
    IQ: 69 Duckenheimer's Avatar
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    Sure if the exercise works well for you.

    In the long term however, you'll probably need more than the standard bench press for well balanced pectorals. But I see you do inclines too.

    All my modest chest development is from Dips and Inclines, I have no doubts that continuing to improve my workload and MMC in these two exercises will build a very good base for my chest before I move onto more experimentation.
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  17. #17
    Registered User Haseeb's Avatar
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    ur giving 2 much time 2 ur chest once a week is enuff just dont rush
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  18. #18
    Registered User gomes's Avatar
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    You get what you put in. That's all I can say. Remember, you're only doing flat bench, the flat bench doesn't hit EVERY muscle fiber throughout your chest.
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  19. #19
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    always change it up, flys, dumbells, barbell, always hit incline and decline so your chest is well sculpted.
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  20. #20
    1st Dan Chito-Ryu tonester's Avatar
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    Look away from the mirror. From your avatar I'm getting arm and chest work, but the shoulders/upper chest appear a little behind.

    The point I'm making is that you should consider that your chest may not want to go anywhere until the rest of the kinetic chain is up to snuff. In particular your back. After all, your pecs are connected to your arm which is connected to your scaps which are controlled by your back.

    Take control of your back and your shoulders and chest will go along for the ride Check out the load stats of members who are big (holabola comes to mind) and I think you'll agree that pulling strength is very important.
    Last edited by tonester; 05-26-2008 at 05:23 AM.
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