Building up your chest in 30 days?

[majorchamp]

So if you had 30 days to try and build it up, to a degree...what would you do?

Could someone post a "plan of attack" of what they would try and accomplish in 30 days.

i.e;

incline dumbbell presses (6-8 reps, 2 sets),
regular dumbbell presses (6-8 reps, 2 sets),
etc...

I hear its better to opt for dumbbell presses versus bench press. I do have a weight bench that inclines and declines.

your recommendations are appreciated. pic of said chest trying to get developed below:

[400Lb Gorilla]

you already suggested 2 great exercises. dips and decline bench hit lower chest as well. then add an isolatio like DB or cable flyes to round off your workout. 30 days will probably give you slightly noticable results but dont expect alot. make sure you eat enough to support growth. btw try a combination of those exercises equaling out to between 12-15 sets and keep the reps 8-15 for size. GL

[ZoranM]

So if you had 30 days to try and build it up, to a degree...what would you do?

Why only a month?Beach?

[AdamBombed]

incline and regular chest flys are also good for chest

[majorchamp]

Why only a month?Beach?

yea, sorry. ultimately I would carry whatever exercises throughout the year and beyond, just curious what could honestly be accomplished in 30 days give or take.

would I definitely see results?
would I see no results?

I am currently doing a calorie deficit and cardio (bike/run) in order to lower my bf%..once I get to a happy place, I will begin a lean bulk.

[majorchamp]

so what I am asking from everyone is if you had to put together a PLAN, what would it look like.

list the exercises + sets + reps as if you would do them? Also, how often (days per week).

[ZoranM]

I love the beach.Blast them with 20 sets of presses,7-13 reps twice a week.

[400Lb Gorilla]

Chest:

Flat bench DB press: 3x8-12
Incline bench DB press: 3x8-12
Dips: 3x8-12
Incline cable flyes: 3x8-12
Decline cable flyes: 3x8-12

[majorchamp]

Chest:

Flat bench DB press: 3x8-12
Incline bench DB press: 3x8-12
Dips: 3x8-12
Incline cable flyes: 3x8-12
Decline cable flyes: 3x8-12

alternative to cable flys, I workout at home not a gym.

Thanks!

btw - how do you guys feel about bench pressing (vs dumbbell presses)?

[400Lb Gorilla]

alternative to cable flys, I workout at home not a gym.

Thanks!

btw - how do you guys feel about bench pressing (vs dumbbell presses)?

DB flyes(incline and decline)

BB works great for mass and strength.

[Jharmes5]

alternative to cable flys, I workout at home not a gym.

Thanks!

btw - how do you guys feel about bench pressing (vs dumbbell presses)?

I alternate between dumbbell and barbell just to keep it fresh.

You can do dumbbell flys to substitute for the cables.

[AdamBombed]

alternative to cable flys, I workout at home not a gym.

Thanks!

btw - how do you guys feel about bench pressing (vs dumbbell presses)?

dumbell flys are the alternate. as for bench, i prefer using dumbells for pressing when im working out on my own, but if i have a spot id rather do it with a bar. both are fine though and will build your chest so its really just a preference. also i saw the post about your calorie deficit diet, that might make it harder to build and u may wanna take in more calories until your chest is where u want it size wise, then start cutting

[Drekkor]

My Chest Work;

Flat/Inclined, 4 sets x 8 reps

High/Low Cable Flies, 4 sets x 8 reps

Pushups: 4 sets x 20-30 reps

+good diet

GL

[chazzy1864]

I fyou want real noticeable results in 30 days, you better look into a PH or juice. Otherwise, temper expectations and construct a solid plan to continue working at.

[shaneee]

lulz

[EoR]

One month...?

Just do push-ups and don't waste your time then. Expecting any decent results with that picture in 1 months time is lol.

That and who just works on their chest? So you know what I think...?

[iliketojuggle]

You're not gonna build anything up in one month.. unless you are on AAS.

[majorchamp]

thanks for the comments all.

I know I won't make any huge progress in 30 days, was hoping to maybe see a bit more definition / structure in my chest, but I am not so naive I think I could get a big chest...that takes months, if not a year to get.

but getting a bit more definition would be nice.

regarding the calories, ...again I am aware the deficit puts me against a brick wall, so I know I won't "grow" a bigger chest, but again more definition would be nice.

I think the suggestions here are spot on. Also, I wouldn't just focus on chest LOL, the point of this thread was chest focused exercises, not "what exercises should I work on for a full body workout" lol

[Beachman]

My Chest Work;

Flat/Inclined, 4 sets x 8 reps

High/Low Cable Flies, 4 sets x 8 reps

Pushups: 4 sets x 20-30 reps

+good diet

GL

You're holding back on him Drek.

http://forum.bodybuilding.com/showth...hp?t=125166771

[Drekkor]

You're holding back on him Drek.

http://forum.bodybuilding.com/showth...hp?t=125166771

He's not worthy of my true workout, did you see his small chesticles?

[majorchamp]

he's not worthy of my true workout, did you see his small chesticles?

lmfao

[Beachman]

He's not worthy of my true workout, did you see his small chesticles?

You're right. I'm sorry.

[pezking7p]

thanks for the comments all.

I know I won't make any huge progress in 30 days, was hoping to maybe see a bit more definition / structure in my chest, but I am not so naive I think I could get a big chest...that takes months, if not many years to get.

but getting a bit more definition would be nice.

regarding the calories, ...again I am aware the deficit puts me against a brick wall, so I know I won't "grow" a bigger chest, but again more definition would be nice.

I think the suggestions here are spot on. Also, I wouldn't just focus on chest LOL, the point of this thread was chest focused exercises, not "what exercises should I work on for a full body workout" lol

Fix'd

I recommend heading over to the workout programs section and checking out the thread on beginner routines. In the long run I think you'll be happier with training your whole body rather than focusing on just your chest. In fact, training just part of your body can lead to complications and injuries.

[Drekkor]

lmfao

You're right. I'm sorry.

Bow down to photochop gentlemen, coming to a beach near you.

[Drekkor]

Fix'd

I recommend heading over to the workout programs section and checking out the thread on beginner routines. In the long run I think you'll be happier with training your whole body rather than focusing on just your chest. In fact, training just part of your body can lead to complications and injuries.

Also, negged for preaching the SS Bible in the Exercise section.

Journals > WP.

[sircharles032]

I am currently doing a calorie deficit and cardio (bike/run) in order to lower my bf%..once I get to a happy place, I will begin a lean bulk.

Not being negative but your expectations of a "happy place" may not be on par. Until you actually pack on some muscle you can cut down and cut down but will most likely look "skinny fat" since you'll have very limited muscle to expose when you cut some fat away. I'd try to get down to a reasonable spot and then start bulking asap if I were you. Even if you get down to like 6% you probably won't look shredded because you don't have the muscle underneath to cut up so I wouldn't spend forever on a cut unless you really just want to, especially if you're a beginner to lifting.

[pezking7p]

Also, negged for preaching the SS Bible in the Exercise section.

Journals > WP.

Not sure if srs?

I honestly thought your chest routine got added to the workout program thread, just wanted him to see it.

[majorchamp]

Not being negative but your expectations of a "happy place" may not be on par. Until you actually pack on some muscle you can cut down and cut down but will most likely look "skinny fat" since you'll have very limited muscle to expose when you cut some fat away. I'd try to get down to a reasonable spot and then start bulking asap if I were you. Even if you get down to like 6% you probably won't look shredded because you don't have the muscle underneath to cut up so I wouldn't spend forever on a cut unless you really just want to, especially if you're a beginner to lifting.

just a note, I am not a beginning at lifting. I just don't do it enough or consistently, but I have done it off and on for years, just not at a quality level.

I can get through almost the entire Ab Ripper program of P90x. anyone who has tried it must admit its rough...so I know I got some abs underneath my fat/skin. might not be ripped, but I am pretty convinced if I got to 10%, I'd start to see something. btw - I planon cutting to 10-11%, not 6% LOL, I just want to get to a decent bf% then start climbing up from there, thats all.