How do I develop my chest more

[EsaRonlund]

wondering what the best methods are for developing your chest because I'm having a fair bit of trouble figuring out what to do (workout routines, diets, suppliments etc)

[SuffolkPunch]

Can't tell you all that in a single post, that would fill books. Better to use a ready made routine appropriate to your level if you don't have the knowledge and experience.

But I'll answer your question as it stands:
- progressively overload your pecs using a bench press exercise of your choice plus maybe a pec fly using a rotating arms machine or cables. I prefer widely spaced cables so that the angle of the force is different to what you get with a basic bench press (from the sides not from behind)
- add more weight or do more reps with the same weight from one workout to the next (progressive overload)
- but don't try to jump too far ahead, keep the increases small but consistent. Otherwise you might hit a wall which you can't get past.
- add more total sets per week when needed - breaking chest training sessions into at least 2 sessions per week

[EsaRonlund]

Can't tell you all that in a single post, that would fill books. Better to use a ready made routine appropriate to your level if you don't have the knowledge and experience.

But I'll answer your question as it stands:
- progressively overload your pecs using a bench press exercise of your choice plus maybe a pec fly using a rotating arms machine or cables. I prefer widely spaced cables so that the angle of the force is different to what you get with a basic bench press (from the sides not from behind)
- add more weight or do more reps with the same weight from one workout to the next (progressive overload)
- but don't try to jump too far ahead, keep the increases small but consistent. Otherwise you might hit a wall which you can't get past.
- add more total sets per week when needed - breaking chest training sessions into at least 2 sessions per week

cheers bro, ill try it out

[coachcalande]

wondering what the best methods are for developing your chest because I'm having a fair bit of trouble figuring out what to do (workout routines, diets, suppliments etc)

This is about as traditional a chest workout as you will find:

Chest should be trained 1 x every 4 days.

Bench press 5x 10, 8, 6, 6, 6
Db incline press 4x 10, 8, 6, 6
Flyes or pec deck or cable crossovers (some kind of squeeze) 3x 15,12,10

Use the heaviest weights you can safely handle to hit CLOSE to prescribed reps, doesn’t have to be exact. Try to gradually increase.


Food:
Make sure you are EATING, your avatar shows that you have plenty of room to add mass. Eat! You can’t grow without a calorie surplus and a bunch of protein! At LEAST 1 g/protein per lb of body weight will do the trick.

No supplements are necessary, maybe a whey protein or mass gain shake.

[EsaRonlund]

This is about as traditional a chest workout as you will find:

Chest should be trained 1 x every 4 days.

Bench press 5x 10, 8, 6, 6, 6
Db incline press 4x 10, 8, 6, 6
Flyes or pec deck or cable crossovers (some kind of squeeze) 3x 15,12,10

Use the heaviest weights you can safely handle to hit CLOSE to prescribed reps, doesn’t have to be exact. Try to gradually increase.


Food:
Make sure you are EATING, your avatar shows that you have plenty of room to add mass. Eat! You can’t grow without a calorie surplus and a bunch of protein! At LEAST 1 g/protein per lb of body weight will do the trick.

No supplements are necessary, maybe a whey protein or mass gain shake.

thanks so much bro, quite the oposite to what i was thinking but that just shows my inexperience on the subject

[gbullock32]

Just to add to what is already said, make sure your form is good, I spent a lot of time when I was younger using more of my arms in bench rather than my chest; my arms would be fried and my chest barely felt a pump. If your arms are tired before your chest than you're doing something wrong. Same with all fly type of movements, I was using more of my front delts, focusing on squeezing my chest more helped with mind muscle connection and got a better contraction in the pec.