Chest development

arthurfonz

arthurfonz

New member
My chest is lacking in development and definition compared to other body parts so im thinking of changing it up and increasing frequency with the use of push ups. Whats the best way to do this? One set of push ups to failure every day? Every second day? Two days in a row and take the third off?

Also open to other ideas for chest development methods. Any help would be appreciated!!
 
arthurfonz said:
My chest is lacking in development and definition compared to other body parts so im thinking of changing it up and increasing frequency with the use of push ups. Whats the best way to do this? One set of push ups to failure every day? Every second day? Two days in a row and take the third off?

Also open to other ideas for chest development methods. Any help would be appreciated!!
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I don't think push ups will improve your chest. It may be because when you do pressing movements the weight is being distributed onto your triceps/shoulders more than your chest. Doing some pre-exhaust exercises could help. What's your frequency on how many times you hit chest and what are you doing for your workouts?
 
Rarchib said:
I don't think push ups will improve your chest. It may be because when you do pressing movements the weight is being distributed onto your triceps/shoulders more than your chest. Doing some pre-exhaust exercises could help. What's your frequency on how many times you hit chest and what are you doing for your workouts?
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Yep i think my shoulders and tri's are taking a lot of the load but i still feel a pump in the chest after a pressing movement. At the moment im focusing a bit more flys to use less shoulders and tris, am i on the right track? What are some good pre-exhaust exercises and how do i go about them? Sets and reps etc?

I am training chest twice a week as part of my upper/lower body split. First upper body session involves chest flys and cable flys, while the second involves push-ups and bench press or chest press.
Thanks for your feedback!
 
Do you do more barbell than dumbbell? I noticed when I switched to more dumbbell work I started getting developement. The increased range of motion makes a big difference.
 
mountainman33 said:
Do you do more barbell than dumbbell? I noticed when I switched to more dumbbell work I started getting developement. The increased range of motion makes a big difference.
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Yep more dumbbell chest work, exact same thinking as you with the increased range of motion
 
Push ups ain't gonna do it brother.

Heavy ass weight on either db or bb whichever you get the best results from. You can't "tone" a muscle. It gets bigger or it gets smaller.
 
Something I think helped me was dips, and cable crossovers
 
I felt mine was lacking a few months ago, so added a second day to hit the chest during the week. Helped me out a lot.
 
Pec deck or machine flyes; for their function of equal resistance through the whole range....as opposed to dumbbells, whereas the pull on your pecs falls right off the grid at the top.
 
One of the most effective workouts I've come up with for my chest is:

Dumbbell Incline Flyes: 1 set of warm-ups, 1 set to failure
Dumbbell Incline Presses: 1 Set to Failure
Dips: 1 Set to failure

Get the intensity up there and you will be done with it quickly and the results will come.
 
arthurfonz said:
Yep i think my shoulders and tri's are taking a lot of the load but i still feel a pump in the chest after a pressing movement. At the moment im focusing a bit more flys to use less shoulders and tris, am i on the right track? What are some good pre-exhaust exercises and how do i go about them? Sets and reps etc?

I am training chest twice a week as part of my upper/lower body split. First upper body session involves chest flys and cable flys, while the second involves push-ups and bench press or chest press.
Thanks for your feedback!
Click to expand...

That routine wouldn't even touch my chest. I rotate training programs (my own routine, dc, 5x5...etc) but here is my typical chest day. Every 3 weeks I change from bb to db to machine ...etc. this is just an example


Incline DB - 10,8,6

BB bench - 6,4,2 with a drop set then 10 reps

Machine decline - 12,10,8 with a drop to failure

Machine incline - 12,10,8 with a drop set to failure

Cable or machine Flys - 20 reps, 5 second negative with a static hold on the last rep followed my foam rolling and stretching.
 
jim stoppani released a really cool chest workout using the cable cross overs

ive been doin it for a little over a month and my chest has definitely changed noticably
 
Try doing "perfect pushups". Place your hands directly next to you chest to create a 90 degree angle with your elbow, when you reach the bottom of the movement briefly lift your hands from the ground so that the entirety of your weight is rested on the ground then push back up. I do about 20 of these in between sets sometimes and they seem to really target my upper body/chest
 
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