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  1. #1
    Registered User ShamusTheFamous's Avatar
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    Building a bigger chest. reps

    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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  2. #2
    Crazy Kraut ktj4l's Avatar
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    Less might be more for you. Try working 1-2 exercises at 5x3-6 reps instead for a while. If you've been doing the above workout for a while and aren't seeing results, you probably don't respond well to high volume.
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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  3. #3
    Registered User ShamusTheFamous's Avatar
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    anyone else?
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  4. #4
    Registered User 103wrestler125's Avatar
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    103wrestler125 is offline
    Chest
    Flat Dumbbell Presses- 5x10
    Smith Machine Incline- 5x10
    Decline Dumbbell Press Palms In- 5x10
    ^^^^^^^^4 second negatives

    Cable Fly- 3x10
    Wide Grip Bench- 2x10
    ^^^^^^^3 second negatives

    my chest workout, same day as back...give it a go and let me know if you see results after 4ish weeks
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  5. #5
    Registered User I Try Hard's Avatar
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    Used this for a while when i only had some free weights in the backyard and got some really good results.

    Flat barbell press - 4x5 (heavy weights!)
    Flat dumbbell press - 4x8
    Incline press - 4x8
    Incline Fly's - 4x10

    Each morning:
    Pushups - 4xfailure
    Is sexy time
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  6. #6
    Registered User smartmouthone's Avatar
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    anyone have luck with the high volume more so over the high weight?
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  7. #7
    Banned henmaniac87's Avatar
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    Originally Posted by smartmouthone View Post
    anyone have luck with the high volume more so over the high weight?
    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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  8. #8
    Registered User zerocoolflo's Avatar
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    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 what
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