any tips for gaining chest mass? having a little trouble.

[Bhilldaddy]

need help

[COYS93]

need help

you need to eat big and lift big

do 5 sets of 8 flat and incline

dips 5 sets to fail

all you need

[nickyfondz]

Eat 500 calories over maintenance and lift heavy. That's all there is to it. Look up a good workout program on the forum and stick to it. I promise you will see size.

[mammojo]

Here's a cool tip which might help you out more than the same old eat big, lift big story.

Put your hands on the bar where you normally would, now without actually moving your hands from their current position, try and squeeze your hands inwards towards the middle of the bar... Almost like you're trying to move your hands in without actually moving them from their position.

Your hands should really be squeezing hard towards the middle of the bar, which really does a great job of targeting your pecs. Keep this squeezing all the way up and all the way down, every rep, every set. You'll be shocked how much more your chest feels the burn now than it did before when you were most likely just trying to get the bar up anyway possible.

Just remember, the body try's to naturally do things the easiest possible way, when you try to lift a heavy amount of weight during bench press, your body wants to use its shoulders and arms because its a lot easier than putting pressure on your chest. That's why you have to go out of your way to make your chest feel the workout.

Seriously, use that squeezing technique and you'll feel it heaps.

[Tb0282]

Gain weight.

Its a simple concept. If a bodypart needs to mass you obviously need to add more weight to your body

[Mikebrah22]

Here's a cool tip which might help you out more than the same old eat big, lift big story.

Put your hands on the bar where you normally would, now without actually moving your hands from their current position, try and squeeze your hands inwards towards the middle of the bar... Almost like you're trying to move your hands in without actually moving them from their position.

Your hands should really be squeezing hard towards the middle of the bar, which really does a great job of targeting your pecs. Keep this squeezing all the way up and all the way down, every rep, every set. You'll be shocked how much more your chest feels the burn now than it did before when you were most likely just trying to get the bar up anyway possible.

Just remember, the body try's to naturally do things the easiest possible way, when you try to lift a heavy amount of weight during bench press, your body wants to use its shoulders and arms because its a lot easier than putting pressure on your chest. That's why you have to go out of your way to make your chest feel the workout.

Seriously, use that squeezing technique and you'll feel it heaps.

^This. I also experience better chest gains when using incline + decline as opposed to just flat bench. I also find it easier to use the squeezing technique with higher reps (10-12).

[MrPorko2c]

Focus on form bro.

90% of people who have trouble with chest development tend to have bad form in my experience.

This is because the bench press is such an ego lift. Everyone is always asking "how much do you bench", so people tend to neglect form to post higher numbers and therefore bring a lot of shoulders and triceps into the movement.

Next time you're at the gym leave your ego at the door, lower weight slightly and focus on your form, full range of motion, and squeezing your chest.

[Bhilldaddy]

cheers guys!

[brandonbourgoin]

Chest dips really made my chest come out, wide grip dips that is with a little forward lean.

[KrnZ100]

i found that training chest and doing chest exercise were a big help

[Unfocus]

Here's a cool tip which might help you out more than the same old eat big, lift big story.

Put your hands on the bar where you normally would, now without actually moving your hands from their current position, try and squeeze your hands inwards towards the middle of the bar... Almost like you're trying to move your hands in without actually moving them from their position.

Your hands should really be squeezing hard towards the middle of the bar, which really does a great job of targeting your pecs. Keep this squeezing all the way up and all the way down, every rep, every set. You'll be shocked how much more your chest feels the burn now than it did before when you were most likely just trying to get the bar up anyway possible.

Just remember, the body try's to naturally do things the easiest possible way, when you try to lift a heavy amount of weight during bench press, your body wants to use its shoulders and arms because its a lot easier than putting pressure on your chest. That's why you have to go out of your way to make your chest feel the workout.

Seriously, use that squeezing technique and you'll feel it heaps.

Another thing to add on that helps, is think push with your elbows, not your hands, without even thinking about what he said and just doing that you're automatically squeezing your chest.

[ChrisLB]

Focus on form bro.

90% of people who have trouble with chest development tend to have bad form in my experience.

This is because the bench press is such an ego lift. Everyone is always asking "how much do you bench", so people tend to neglect form to post higher numbers and therefore bring a lot of shoulders and triceps into the movement.

Next time you're at the gym leave your ego at the door, lower weight slightly and focus on your form, full range of motion, and squeezing your chest.

Strong this. Even experienced lifters tend to forget this

[Bhilldaddy]

is it worth doing decline bench press? at the moment i'm doing flat or decline I train chest twice a week. bench press 5 sets: 12,10,8,6,4 reps, Dumbbell pullovers 4 sets 8 reps, incline dumbbell press 3 sets 8 reps and a dropset on cables to finish that's my major chest day. then I do bench press 5 sets 12,10,8,6,4 reps, dumbbell pullovers on decline bench 3 sets 12 reps and a drop set to finish on cables again.