Build a solid chest

[inemtsev]

Steps to getting a solid chest, that worked for an ectomorph like me

Step 1: Learn how to benchpress with a full range of motion, I am talking about touching the chest and extending your arms at the top. Also make sure you dont put the arms too close together(which gives more work for the triceps and less for the chest). My index fingers usually go on the small ticks on the grip of the bar.

Step 2: Start doing dips, I canot stress this enough, but dips is the 'ultimate exercise for the chest', if you DO IT that is. The only reason most people don't do it is because it is VERY difficult to do the first time, in fact the first time I did it (several years ago), I couldn't even do one full rep. In this case, you must start with incomplete reps, going only a few inches down. After a few weeks you will notice that you can go down much, much lower. Once you hit 10 full reps (going down so that your elbows make at most 90 degrees at the bottom), you MUST starting tying extra weights to yourself. After that it just time and effort.

Step 3 (Optional): Another awesome exercise that makes my chest feel curvacious is Chestpress, its an exercise that one can do Alot of weights with, once he/she gets used to the range of motion.

Last tip: Any chest exercise you do must be done in full range of motion. A FULL good looking chest, has to be attacked from all angles, and all muscle fibers must be worked, this can only be done with full ranges of motion.

Thx, for your time
Enjouy the workout

[bimmer323i]

For some reason my bench press is just horrible, My arms/shoulders seem to be taking over and doing the work instead of my chest, I try to tense it up though as I work out and it seems to be helping a small amount. Any tips?

[skibbi9]

I think you may have oversimplified the problem, and describing 3 exercises isn't that radical.

what about inclines? declines, dumbells? cables? pushups? inside/outside chest exercises?

[claudio_rdgz]

GREAT POST

You do have the chest to back you up, but I would recommend to those ones lacking chest to go balls to walls on dumbbell press rather than using the barbell, using a weigh that allows them to do 12 reps and no more, this allows you to crap on your muscle fibers and avoid getting a spotter.

STEP 4 (Obligatory) - Start with your lagging chest area (if you lack incline, do incline chest press first)... just a reminder

[that guy170]

we are the exact height and weight except im 14

[The-Stig]

Thanks for that bro. I usually do the following:

- Chest Press
- Inclined Press
- Bench Press
- Push ups

It's time for me to add dips and more focus on full range of motion.

[bigbudooo]

u dickcheese the proper way to build a strong chest is wood & me ynahmean

[Senecan]

Aren't dips a tricep excercise?