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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Thread: how to increase chest size!!?
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01-14-2010, 08:19 AM #1
how to increase chest size!!?
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01-14-2010, 08:24 AM #2
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01-14-2010, 08:25 AM #3
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Posts: 2,623
- Rep Power: 2172
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 luckMAX: 230kgx5 squat
140kgx5 bench
FUTURE POWERLIFTER CREW
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01-14-2010, 08:35 AM #4
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01-14-2010, 08:38 AM #5
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Posts: 2,623
- Rep Power: 2172
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
dipsMAX: 230kgx5 squat
140kgx5 bench
FUTURE POWERLIFTER CREW
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01-14-2010, 09:24 AM #6
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01-14-2010, 09:25 AM #7
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.100x11 weighted pull up
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IG: mikekotch65
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01-14-2010, 09:32 AM #8
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