are there any specific exercises or workout routines in general that are better for overall chest mass? any help would be much appreciated. thx
I am going to tell you my take on it, Fritzer is probably going to come on here an disagree with me, lol. I think inclines should be the bulk of your pressing, especially if you have longer arms. I find they work my pecs much more than flats. I also have always liked heavy bent arm flys. I do alot of flat work now as i compete and my chest is definately not as big as it was when incline was the bulk of my work. The things that are not as big now from powerlifting is my chest and bis, that is about it.
thanks, its gonna suck switching over to inclines, I put up less than half the weight but I guess I will suck it up
I alway do my pressing first. i also rotate incline decline flat, and narrow grips in. for mass, keep those reps low and push some heavy weight with a full range of motion. Personally, i love dbs over bars as the bars tear my shoulders up. just push as heavy weight as you can bt 4-8 reps for 2 sets and you should grow. good luck
You gotta hit it from all angles. Flat, incline, decline with dumbells, barbell, flys, dips, etc. Personally I would keep the reps between 8-10 for hypertrophy.
Wide grip dips leaning forward are great too.
1-6 reps for strength, 7-10 for hypertrophy, 11+ for endurance. 3-5 sets of each exercise.
db have helped me alot, doing 6 reps heavy for 3 sets. in my work out i also do a press then a fly. i used to do all my presses first then all my flys last. i alternate between a press then a stretch lift. incline db flys, cable flys, and decline pull over close grip with a bb.
I use DC training personally. I do alot of incline movements with the bench at different angles. I normally use a wider grip.
Incline flyes for high reps are great. Illegal grip flat benching is another good one. Grip the bar as wide as you can and start pumping the reps. Keep it light and burn it. And yes I love dips.
Keep quality reps in the 8-12 range for most exercises. Higher rep stuff go crazy for 20-50 reps if you can.
Incline BB deep
so u suggest heavy weights with little rest between sets? how many sets do u do total? my chest has always been my lagging muscle so any help appreciated
i know most of these have already been suggested. for best chest mass, try:
weighted dips (body swing, legs crossed behind you)
pullovers (wide grip)
3 sets of 8-12, where 8 is minimum rep range to hit, and 12 is maximum. if you do less than 8, lower the weight, if you can do more than 12 per set, increase the weight.
after this, do one set of cable crossovers (10-15 reps) to complete the pump.
personally, i'd pick two of the 4 exercises i listed on a chest workout, and just rotate them around till you find what works best for you. you may find pullovers to be the answer for you, and the dips don't target them effectively for all i know.
thanks for all the help guys...I am actually not in a bulking phasse right now, however I do want to put some mass on my chest...for some reason it doesnt grow with the rest of me...
sorry i didnt respond quicker. no i like to pyramid my sets, and do maybe 2 or 3 exercises for 4 or 5 sets each. i say 5 sets or so, the first 2 bt 10 - 12 reps, a decent weight. and then those last 2 sets. grab something heavy and crank out those 4-8. that way you get your reps in, and you get your weight in as well. good luck.