Chest workouts

[killiob]

Whats your opinion on the best routine for bulking up the chest. I have tried a lot of different methods and nothing seem to really work good. My shoulders and arms make my chest look small. I have 19" arms and huge shoulders but my chest just isn't up to par. I went from training chest one day week to two days a week. I have tried low reps and heavy weight with 3-4 sets. I have tried lighter weight with higher reps around 8-10reps. so basically i am asking is there something i am missing here, I know genetically i am not gifted in the chest area, but i know with hard work I should be able to blow past that will proper nutrition etc. So what do you guys think is the best routine to get the best chest workout.

thanks
killiob

[muslhed1971]

Incline, incline, and oh did I mention incline? Concentrating on your incline work first in your chest workout has yielded me pretty good results. It will build your chest up to your chin!!! I do 4-8 reps and go heavy. Just me though.

[Kal-El]

I have never had a big chest, and recently changed up my workout. I have seen big results from doing a lot of db incline, and really focus on the squeeze at the top. Oh yeah, I make sure to bring the db's as deep as I can.

[killiob]

Thanks bros, but I have another question, what kind of grip do you use for barbell incline. I usually use a medium grip not to close but not to wide. Also do you guys change it up every so often between barbell incline and DB incline. I usually do both barbell incline on Tuesday and db incline on Saturday.

Thanks

killiob

[muslhed1971]

Originally Posted by killiob

Thanks bros, but I have another question, what kind of grip do you use for barbell incline. I usually use a medium grip not to close but not to wide. Also do you guys change it up every so often between barbell incline and DB incline. I usually do both barbell incline on Tuesday and db incline on Saturday.

Thanks

killiob

I train each bodypart once a week (works for me). I don't do barbell inclines, just db inclines. For some reason when working with the bar it just hurts my left shoulder too much (old HS wrestling injury). Grip is totally your preference. I used to grip it with my second to the last finger on the rings on the bar. The closer the grip the more tri's are going to be used. I also think if its a closer grip it is going to hit the inside of your chest more (anyone please correct me if I'm mistaken).

[Ramstein II]

You're learning that you're triceps bencher. Luckily big shoulders and arms look good. So don't be too down. You could have pipecleaner arms and a barrell chest. Now that your self esteem is up, try doing something different. What you're doing for chest right now is probably working your tris more than anything else. You may want to try benching with elbows out more and back flatter if that doesn't kill your shoulders. Dumbells are often the chest solution for many guys. You naturally bench with elbows out when you do dumbells, and you get a fuller range of motion. Dare I also say try the hammer strength bench. Sometimes trying out something like the Hammer strength bench can "teach" you how to find the chest grove in pushing, since its pretty good and putting you in that plane of motion. THen take your machine lesson to the dumbells.

Also, check your bodyfat. Sometimes a flat chest is really just a fat chest that blurrs the cuts. I was that guy for years. "hey wheres my chest?" Under that 12% body fat I was sportin. Now that I'm, oh, 40lbs lighter I look bigger (at least when I'm naked). Go figure.

Originally Posted by killiob

Whats your opinion on the best routine for bulking up the chest. I have tried a lot of different methods and nothing seem to really work good. My shoulders and arms make my chest look small. I have 19" arms and huge shoulders but my chest just isn't up to par. I went from training chest one day week to two days a week. I have tried low reps and heavy weight with 3-4 sets. I have tried lighter weight with higher reps around 8-10reps. so basically i am asking is there something i am missing here, I know genetically i am not gifted in the chest area, but i know with hard work I should be able to blow past that will proper nutrition etc. So what do you guys think is the best routine to get the best chest workout.

thanks
killiob

[killiob]

Originally Posted by Ramstein II

You're learning that you're triceps bencher. Luckily big shoulders and arms look good. So don't be too down. You could have pipecleaner arms and a barrell chest. Now that your self esteem is up, try doing something different. What you're doing for chest right now is probably working your tris more than anything else. You may want to try benching with elbows out more and back flatter if that doesn't kill your shoulders. Dumbells are often the chest solution for many guys. You naturally bench with elbows out when you do dumbells, and you get a fuller range of motion. Dare I also say try the hammer strength bench. Sometimes trying out something like the Hammer strength bench can "teach" you how to find the chest grove in pushing, since its pretty good and putting you in that plane of motion. THen take your machine lesson to the dumbells.

Also, check your bodyfat. Sometimes a flat chest is really just a fat chest that blurrs the cuts. I was that guy for years. "hey wheres my chest?" Under that 12% body fat I was sportin. Now that I'm, oh, 40lbs lighter I look bigger (at least when I'm naked). Go figure.

Thanks bro, i will give it a try. i don't have a flat chest, actuall some people probably would like to have my chest, but it doesn't match my arms and shoulders, like i said before my arms and shoulders are big and they kind of dwarf my chest because of being so big. My chest is alright just want it to be bigger because i would probably look a whole lot bigger with that barrel chest. My bodyfat % is pretty low, and i am even bulking right now so i know its not that. i usually stay around 10% percent bodyfat most of the time unless it is summer time and then I am usually around 8%.

Thanks
killiob