the secret to big chest is lowerchest

[ironhands]

the secret to big chest is lower chest, most bodybuilders ''concentrate'' on their upper chest, when in reality they should concentrate on getting the lower chest bigger. Bodybuilders with big, massive chests have a different presence than bodybuilders with small, tiny pectoral muscles. There's something very impressive about a massive chest, bodybuilders like Arnold, Franco, Lou Ferrigno, Lee Haney and Ronnie Coleman come to mind

 

[ironhands]

^in the above picture, you can see that the bodybuilder on the left (I forgot his name) has just as much upper chest development as Hany's, however Haney owns him on lower chest development, totally dominating him and making him look inferior. The chest is everything

 

[ironhands]

Haney also dominated Dorian since Haney had literally twice the amount of chest mass compared to Dorian. Again, the chest is everything

 

[ironhands]

 

[ironhands]

good exercises for the lower chest are decline bench presses and dips. Once the chest is up to par with the rest of the body, you can just continue to grow just concentrating on flat bench presses, since the flat bench press works the entire chest, both upper and lower chest, but if the chest is lagging then take a good look at your lower chest

 

[ironhands]

in the above picture, you can see Jay Cutler's upper chest is decent and about the same as Ronnie's, however Ronnie owns Jay when it comes to lower chest mass and striations, it's not even close, Ronnie dominated and won (another case of pure chest dominance)

 

[ironhands]

 

[ironhands]

 

[ironhands]

 

[ironhands]

chest is everything

 

[ironhands]

small chest Lee Priest

 

[ironhands]

Arnold and Franco had huge, dominant chests, the golden era was the best. practicing good posture and vacuum pose helps stretch out the pectoral muscles for optimum chest development

 

[ironhands]

this is what I call perfect proportions, or at least the closest thing to perfection

 

[Jinsun]

The shape of the muscle is totally depended on the skeletal structure, insertions, etc. Arnold has great chest genetics. If you don't have that, you can do countless dips and wont even come close to having such a chest... Just my 2 cents...

 

[Outofbody]

Lots of dips and reverse grip DB press!! I'm gonna go out on a limb and say forget incline bench. Most people are just hitting their delts mainly when they do heavy incline bench press. A reverse grip is so much better for upper chest.

 

[ironhands]

Lots of dips and reverse grip DB press!! I'm gonna go out on a limb and say forget incline bench. Most people are just hitting their delts mainly when they do heavy incline bench press. A reverse grip is so much better for upper chest.

this is so true, words of wisdom

 

[ironhands]

The shape of the muscle is totally depended on the skeletal structure, insertions, etc. Arnold has great chest genetics. If you don't have that, you can do countless dips and wont even come close to having such a chest... Just my 2 cents...

i disagree, my chest genetics were totally crap, and after years of hard work i may still not have Arnold's chest, but my chest resembles the chest of Franco Columbu. This whole ''if you don't have the genetics you are doomed'' is such defeatist mentality

 

[muscleupcrohn]

i disagree, my chest genetics were totally crap, and after years of hard work i may still not have Arnold's chest, but my chest resembles the chest of Franco Columbu. This whole ''if you don't have the genetics you are doomed'' is such defeatist mentality

Your chest looks like this?


And you said you’re natural earlier? That would make you unquestionably the greatest natural bodybuilder in the world.

 

[Jinsun]

i disagree, my chest genetics were totally crap, and after years of hard work i may still not have Arnold's chest, but my chest resembles the chest of Franco Columbu. This whole ''if you don't have the genetics you are doomed'' is such defeatist mentality

Muscle look is defined by tendon insertions, bone structure and muscle belly's. Period

All that you can do is get as big as possible.

Newsflash: if your chest really looks like you say it does, you have good chest genetics!

 

[muscleupcrohn]

Muscle look is defined by tendon insertions, bone structure and muscle belly's. Period

All that you can do is get as big as possible.

Newsflash: if your chest really looks like you say it does, you have good chest genetics!

I would still argue that you can better build your chest by hitting it from various angles (incline, flat, etc). It's not so much that you'd be changing the shape or structure of the muscle, but just ensuring that all the muscle fibers are worked ideally to grow, which would make a more well-rounded and developed chest.

 

[Wobmarvel]

Your chest looks like this?
View attachment 164429
View attachment 164430
And you said you’re natural earlier? That would make you unquestionably the greatest natural bodybuilder in the world.

Also some hefty gyno in the first pic. Whatever it takes to grow the chest right babe?

 

[muscleupcrohn]

Also some hefty gyno in the first pic. Whatever it takes to grow the chest right babe?

Haha, I saw that. Which is why it seems even more improbable that someone's chest is that developed and lean without any chemical assistance.

 

[Wobmarvel]

Haha, I saw that. Which is why it seems even more improbable that someone's chest is that developed and lean without any chemical assistance.

I'm guessing that was training for the 81 olympia. No way you can look like this natural gyno or not. Pretty much no bodybuilder enhanced or otherwise had the pec separation collumbu had. Which is genetic btw.

 

[muscleupcrohn]

I'm guessing that was training for the 81 olympia. No way you can look like this natural gyno or not. Pretty much no bodybuilder enhanced or otherwise had the pec separation collumbu had. Which is genetic btw.

Yeah, that sounds about right. But even just that level of development, that size at that leanness, ignoring shape, is certainly not achievable without some assistance. Having that insane separation is definitely genetic though, I agree.

 

[Aleksandar37]

In for proof on the non-GMO Columbu look alike chest

 

[Jinsun]

I would still argue that you can better build your chest by hitting it from various angles (incline, flat, etc). It's not so much that you'd be changing the shape or structure of the muscle, but just ensuring that all the muscle fibers are worked ideally to grow, which would make a more well-rounded and developed chest.

Exactly. That's what I meant.

You guys prefer such a divided, seperated chest over a uniform one? That doesn't have such a crack in between, ass chest (in Onar Issuf's terms)?

 

[Outofbody]

Your chest looks like this?
View attachment 164429

And you said you’re natural earlier? That would make you unquestionably the greatest natural bodybuilder in the world.

Those striations in the first pic are insane

 

[ironhands]

Your chest looks like this?
View attachment 164429
View attachment 164430
And you said you’re natural earlier? That would make you unquestionably the greatest natural bodybuilder in the world.

no, he is bigger, but i'm getting there. the best natties are Mike O'hearn, Jeff Willet, Skip LaCour, and when it comes to pure natty strength, Paul Anderson

 

[ironhands]

Franco Columbu is living proof that short guys (he was 5'5'', but Jeff Everson claims he was as short as 5'2'') can develop gigantic chest, and no he didn't have super low sternum insertions, his pectoral insertions were considered normal for a short guy (I'm short myself, 5'7'')

 

[stock28]

no, he is bigger, but i'm getting there. the best natties are Mike O'hearn, Jeff Willet, Skip LaCour, and when it comes to pure natty strength, Paul Anderson

You really believe these guys are natural?

 

[ironhands]

You really believe these guys are natural?

yes, of course

 

[ironhands]

chest is everything

 

[ironhands]

getting stronger is key, if your max on the bench press is 225 lbs, your chest will be much bigger by the time you bench 405 lbs, but make sure your front delts and triceps don't get too strong, otherwise you'll be like those bodybuilders who can bench a lot but they have huge triceps and delts, but their pectoral muscles are nothing special. Good posture is key, practice the vacuum pose all the long, and stand straight, like Arnold, it will stretch out the pectoral muscles. Remember, having huge arms means nothing if your chest is small, the body has to grow in proportion (perfect proportions, or the closest thing to perfect proportions is Arnold)

 

[ironhands]

View attachment 164577chest is everything

 

[Jinsun]

yes, of course

Obviously he's trollin

 

[ironhands]

Obviously he's trollin

no i'm not (how dare you?)

 

[ironhands]

more importantly though, is to understand which exercises truly target the lower chest area. I mention decline bench presses and dips, but flat bench presses also hit the lower chest and so flat dumbell flies. One technique that I like with dumbell flies is pausing in the stretched out position and at the top, and lower the dumbells very slowly, like doing negatives, it works, gets the chest sore. no pain no gain

 

[banjobounce]

View attachment 164155small chest Lee Priest

You sure it's not just his freaking arms overshadowing his cest?

 

[ironhands]

You sure it's not just his freaking arms overshadowing his cest?

yes of course, if his arms were only 18'' instead of 22'' maybe he would've had better proportions

 

[ironhands]

getting the chest sore is important, it's key, it's like the old saying says ''no pain no gain'' which means no DOMS no gains

 

[ironhands]

chest is everything

 

[ironhands]

while Dorian was just as big as Haney was, when it came to arms, his chest was not as big as Haney's, and it showed, showing the importance of chest

 

[ironhands]

progressively getting stronger is key. the bench press is the best exercise for the chest, wide grip, lower the bar, and explode with power

 

[TMloc]

Also you could always add in the basics incline/decline pushups"they work"

 

[Nac]

the best natties are Mike O'hearn, Jeff Willet, Skip LaCour, and when it comes to pure natty strength, Paul Anderson

L

getting the chest sore is important, it's key

O

progressively getting stronger is key

L

 

[ironhands]

Also you could always add in the basics incline/decline pushups"they work"

i agree

 

[shockrock3]

L



O



L

Mike O'Tren natty....there's a first

 

[ironhands]

another thing that i found to be ''key'' in this process of ''enlarging'' our pectoral size, is dips, but this time going for an extra stretch, i read an article about this bodybuilder who does it this way, and while most people warn against going deep and getting a deep stretch, i've noticed Arnold did his dips pretty deep and the results speak for themselves. Go to the dipping bars, get set up, and then lower yourself slowly first in a controlled manner, and relax, and try to go as deep as you can, without going too deep, if that makes any sense. You see, there's a point where it could be too deep and dangerous, and a lot of times it has to do with your flexibility. at the bottom position, pause for a second, then boom, explode back up, then lower yourself again, and just repeat the process until failure. You might only get 5 or 6 reps like these, and this is fine, helps the chest get stretched out and grow, works like a charm (always consult physician before starting and training program, follow my advice at your own risk)

 

[ironhands]

The bench press is the best exercise for chest, but if you are having some kind of shoulder issue like rotator cuff issue, by all means stick to dumbell presses for a few weeks until the rotator cuff heals on it's own (I recently hurt my rotator cuff in my right shoulder, at a recent mosh pit)

 

[ironhands]

Bodybuilder Lou Ferrigno was known for his massive pectoral development