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  1. #1
    Registered User serjik's Avatar
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    how to increase chest size!!?

    hey everyone, i just wanted to ask; has anybody got a good combination of chest exercises to increase your chest size?
    im currently doing a 4 day strength and hypertrophy split and have seen some very good gains in all areas but seem to be lagging in my chest. the two exercises im doing are flat barbell bench press and flat or incline db flys for both strength and hyp days.

    any feedback would be great

    cheers
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  2. #2
    Registered User Nasri1990's Avatar
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    Originally Posted by serjik View Post
    hey everyone, i just wanted to ask; has anybody got a good combination of chest exercises to increase your chest size?
    im currently doing a 4 day strength and hypertrophy split and have seen some very good gains in all areas but seem to be lagging in my chest. the two exercises im doing are flat barbell bench press and flat or incline db flys for both strength and hyp days.

    any feedback would be great

    cheers
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  3. #3
    Registered User Scott.'s Avatar
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    The only thing you are doing as a pressing movement is flat BB bench? That's probably why! Pressing is the key, not these shitty flyes. No one really isolates their back but seems to grow fine. Use your main staples as an incline movement (slight incline), flat movement (don't get too hooked up on the difference between incline and flat atm, it doesn't matter an awful lot as a beginner), and dips (leaning forwards for more chest activation). For the pressing movements switch up DBs and barbells. Forget the kid who listed all the exercises, was pointless and decline is shitty imo and has been scientifically proven not to work the chest well, so stick to flat, it's much better than decline crap.

    Good luck
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  4. #4
    Registered User serjik's Avatar
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    ok so instead of the flys would flat bb press and flat db press or flat bb press and incline bb press be more effective?

    thanks for the help
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  5. #5
    Registered User Scott.'s Avatar
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    Originally Posted by serjik View Post
    ok so instead of the flys would flat bb press and flat db press or flat bb press and incline bb press be more effective?

    thanks for the help
    Use one flat movement each workout and one incline movement, then move on to dips. Switch what you start with around too. Don't just use bench press as you're lifting more weight.. DBs really hit the chest a lot better

    E.g: Workout 1

    incline DB press
    flat BB bench
    dips

    Workout 2

    flat DB press
    incline BB bench
    dips
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  6. #6
    Registered User serjik's Avatar
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    wicked. cheers mate thats exactly what i was looking for!

    thanks loads for the help buddy
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  7. #7
    Speedcubing Powerlifter That70sShowDude's Avatar
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    Just include:
    Barbell or Dumbbell flat bench
    Barbell or Dumbbell incline bench
    Dips or Weighted Dips
    Dumbbell Flys

    maybe Dumbbell Pullover. Has this ever been proved to make your chest bigger? I know it had claims of it.
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  8. #8
    Registered User Manikuba's Avatar
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    I do

    bench press
    incline bench press
    DB flys/cable flys
    weighted dips
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