Thread: chest development

thanks bros ill give this a try

should a beginner try it?

if you are shoulder dominant, focus alot on contractions with flys first and then finish off with presses.

my chest exploded when i started doing this.

I prefer to pre-fatigue pecs and calf before main lifts. As stated above on starting with dumbbell fly's. I use a pec dec and pre-fatigue my chest then go into my routine. I burn my calves out before doing my full squat routine.

5 x 5 flat bench, heavy. Followed by 5 x 8 dumbbell fly, on a moderate incline has resulted in the most mass.

Pre Exhaust with Pec Deck or DB Flys
Flat bench Barbell or DB Press
Slight Incline DB Press
Dips

Incline bench or DB press with negatives
DB flys with negatives
Dips
Cable cross overs for a burn supersets

This helped me a ton:

http://www.bodyrecomposition.com/tra...the-pecs.html/

You can manipulate the reps and sets and weight all you want, but if you're not using the pecs to begin with, then you'll just get frustrated. I'm not as tall as you, but I bet we're built similar...broad shoulders that always seem to take the load first. This article and the little exercises he gives you before a set help you make sure you're actually firing the pec. Helped me a ton.

some great tips here bros

Originally Posted by bazinga1991

The quickest way that I was able to see a result in my chest was high weights low reps. I start with a warm up small wight to stretch my chest. Then I did 4 sets of 8 with the most possible weight I could do. Dumbell press pyramid style. Highest weight 8 reps. 10 pounds lower with 10 reps. Another 10 pounds with 12 reps. Finished off with chest Flys including 21s

I never thought about doing 21's with flyes. Man, that seems like that would be one hell of a painful exercise. I'm going to try that out. Thanks for the tip!