Here is my current routine.
Bench: 4sets - 10,8,6,4
Incline Dumbells: 4sets - 12,10,8,6
Flyes: 3sets - 12,10,8
Dips: 3sets - failure
Cable crossovers: 3sets - 12,8,6
Dumbell Pullovers: 3sets - 10,10,10
Alternative workout
Dumbell Incline: 4sets - 12,10,8,6
Dumbell Bench: 4sets - 12,10,8,6
Decline Bench: 3sets - 10,8,6
Peck Deck: 3sets - 10,8,6
Cable crossovers: 3sets - 12,8,6
Dumbell Pullovers: 3sets - 10,10,10
My chest is lagging a bit i feel. I know i need to do more incline to get my upper chest sticking out more. But what other things can i do to really get it to stick out further? Any advice would be great!
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Thread: Building a bigger chest. reps
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07-08-2007, 07:38 PM #1
Building a bigger chest. reps
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07-08-2007, 07:45 PM #2
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07-08-2007, 08:04 PM #3
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07-08-2007, 09:01 PM #4
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07-08-2007, 09:15 PM #5
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07-06-2013, 05:30 PM #6
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07-06-2013, 09:28 PM #7
For my chest its all about the weight. Heavy DB Press and Dips ftw. But if you want a bigger upper chest I'd suggest doing incline first. Upper chest used to be my weaknesses but I did incline first for 2 years and now it is my best part of my chest.
This is my chest routine. Low volume, high intensity
Flat DB Press 5-8 reps 3 sets (go heavy)
Incline Machine Press 6-10 reps 3 sets
Chest Dips 3 sets
Cable Crossovers 1 triset (high/mid/low) 10-15 reps each height.
(Got this finishing move from Kelechi Opara, inner chest shredder)
In 30 minutes your chest will be tired, pumped, widened and aching from the inside out. Enjoy.
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07-07-2013, 02:24 AM #8
I would try to train chest 2 times/week with bench and inclines somewhere around 3x5 and add like 1 exercise for volume (higher rep range).
Nevertheless, if you are progressing in weights, your chest will grow no matter whatIf I can help you in any way, send me a message with your thread question or question.
I wish you all a 2021 filled with growth.
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