Top exercises for chest growth

[Rmattscience]

Hi everyone.

I have a weakness in my chest. I would like to grow it but I have some struggle. I actually train it 2 times per week. 3 times is better or too much ? Also, what exercise made your chest grow for real? I usually do bench press and cable fly…
Thanks.

[radrd]

Not to be discouraging, but chest strength and aesthetics often come down to genetics + weight. You may need to put on considerable weight to make substantial strength gains. And even then, aesthetics might not follow. That said, I noticed that dumbbell bench press netted me more chest definition than just doing barbell, so that's one you could incorporate if you aren't already. Dips have good results for people, though I started doing them relatively recently and can't attribute any size or strength gains to them so far.

[coachcalande]

Hi everyone.

I have a weakness in my chest. I would like to grow it but I have some struggle. I actually train it 2 times per week. 3 times is better or too much ? Also, what exercise made your chest grow for real? I usually do bench press and cable fly…
Thanks.

4 sets bench
4 sets incline
* variety for a third movement
-dips
-pec deck
- fly variations

[Mortar34]

Bench, bench, and bench. Nothing can replace it. Dips are also fantastic.

[supramax]

Hi everyone.

I have a weakness in my chest. I would like to grow it but I have some struggle. I actually train it 2 times per week. 3 times is better or too much ? Also, what exercise made your chest grow for real? I usually do bench press and cable fly…
Thanks.

Dips and pullovers and a chest expander.

[Tbillionaire]

incline and flat bench is all you need srs.

[BeginnerGainz]

Dips and pullovers and a chest expander.

Will this expand my rib cage?

Asking for a friend.

[supramax]

Will this expand my rib cage?

Asking for a friend.

Pullovers do that, but there is a hatha yoga asana called 'chest expander' that does expand the rib cage. If you do it, you'll understand why it's called the chest expander.



1. Chest Opening Stretch

Begin standing, feet together or hip width apart
Inhale ~ Arms overhead framing face,palms turned toward one another
Exhale ~ Turn palms away from each other, circle arms down and behind to base of spine (at tailbone), interlace fingers, palms close together
Draw belly in and up spine as knuckles draw toward floor creating slight backbend
Keep neck neutral or allow head to drop back with back bend. Remain for 1-5 rotations of breath


2. Forward Bend

From back bend inhale to stand maintaining interlaced fingers at base of spine, shoulders rolling back (blades drawing toward each other)
Inhale ~ lengthen spine, belly draws in and up
Exhale ~ hinge forward at hips (forward bend) while reaching knuckles toward ceiling. To intensify, draw knuckles toward wall in front of you. Remain for 1-5 rotations of breath

[EliKoehn]

Team barbell bench press here.

Maybe it's not the GOAT for everyone but it certainly worked for me.

[lsiberian]

consistently training with progressive overload and time do wonders IME

[BiGx5MurF]

3 or even 4 times a week is fine. But the key is to keep the set/rep ranges where you get a stimulus, but you still recover by the next time you hit chest again.

For lagging body parts, you can try nucleus overload training.

Nucleus Overload Training is working a target muscle every single day with low/medium weight for a period of 30days and then long rest to recover. The idea behind this is that you overload the muscle cells with more myonuclei, which produces a lot of hypertrophy in the aftermath when you rest. Effectiveness from this vary by people, and even different muscles on the same individual.

For chest, you can try keeping a power twister nearby, so even on rest days you can give your chest just a bit of stimulus.

[MyEgoProblem]

Megan's bull**** still hanging around 😂

[Tommy W.]

Everyone has different results with certain exercises. Where some guys are successful with BB bench some are not. Sometimes dumbbells work better for certain people. Anecdotally bench never worked that well however when I started doing chest dips my pecs BLEW UP almost instantly

[MyEgoProblem]

Everyone has different results with certain exercises. Where some guys are successful with BB bench some are not. Sometimes dumbbells work better for certain people. Anecdotally bench never worked that well however when I started doing chest dips my pecs BLEW UP almost instantly

Dip.
Great pec rom
Deep stretch
Long muscle lengths
Probably suits your fibre angle
Probably stretches your clavocular head real well
Perfect win for you by the sounds
No wonder you're teddies blew up

I can do this with just bench, even as a t-rex with a huge back.
My shoulders max out their rotational rom well before i could hit a deep dip. Individual Morphology.

Neither are abnormal! Especially as i know your form won't be dog****!

[Tommy W.]

Dip.
Great pec rom
Deep stretch
Long muscle lengths
Probably suits your fibre angle
Probably stretches your clavocular head real well
Perfect win for you by the sounds
No wonder you're teddies blew up

I can do this with just bench, even as a t-rex with a huge back.
My shoulders max out their rotational rom well before i could hit a deep dip. Individual Morphology.

Neither are abnormal! Especially as i know your form won't be dog****!

that’s a good way to put it. Yes my shoulders love dips and hate benching, lol.

[rozajav]

There's no need to invent something new: if you want your muscles to grow, you just take one exercise, f.ex. bench press, and build your training schedule. Keep to a diet, sleep well and you'll notice the first results very soon.

[Darkseidd21]

Weighted dips, incline dumbell press, make sure u don't half reps get good stretch at the bottom and explode up, was half repping the 75's on incline and half repping+115 on dips, lowered to 60's on incline and +90lbs on dips going all the way down,the difference is huge

[MyEgoProblem]

Weighted dips, incline dumbell press, make sure u don't half reps get good stretch at the bottom and explode up, was half repping the 75's on incline and half repping+115 on dips, lowered to 60's on incline and +90lbs on dips going all the way down,the difference is huge

This is the way!

Hypertrophy movements aren't a competition. And the longest muscle lengths are the most stimulating