chest development

**Cookiemnstr510** · 03-16-2015, 06:01 AM

I am 12 weeks into my test only cycle 750 mg a week, my stats are 6-6ft 1in. 203lbs, gains have been great, i notice a fuller look throughout my body, the only thing lacking is my chest, my shoulders are nice and broad, back is looking good, legs as well, i just want to get more out of my chest because then i will really look like a beast, i am new to lifting (compared to some) 2 years seriously and played sports the 5 years before that (but lifting wasn't my primary focus then). Im wondering if you bros have any suggestions? Maybe i need to change up the reps? I'm not quite sure. Let me know if you have any suggestions.

thank you

**bazinga1991** · 03-16-2015, 06:45 AM

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

**fairdinkydi** · 03-16-2015, 09:55 AM

i always ensure i feel the muscle pumping/contracting when warming up with lighter weights then move up the weight concentrating on the contraction of the muscle rather then getting out the reps... I know it sounds simple but it does get forgotten about

**Tazzzz** · 03-16-2015, 11:51 PM

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

This is a very good routine especially finishing with dumbell flys. Keeping the weight safe, you want to extend as far out and down as possiable in a very controlled move to really stretch the chest. You should be well pumped from the previous exercises and now you want to really stretch the muscles and the Fascia. Stretching the Fascia is very important as it is what restricts the muscles and holds back--to some degree--muscle growth.

**bazinga1991** · 03-17-2015, 12:02 AM

Originally Posted by Tazzzz

This is a very good routine especially finishing with dumbell flys. Keeping the weight safe, you want to extend as far out and down as possiable in a very controlled move to really stretch the chest. You should be well pumped from the previous exercises and now you want to really stretch the muscles and the Fascia. Stretching the Fascia is very important as it is what restricts the muscles and holds back--to some degree--muscle growth.

Tazzzz knows what he's talking about especially about stretching the fascia

**Loose Cannon** · 03-17-2015, 01:56 AM

its all about the wide grip bench for me brother. pick a good weight for you to do about 15 reps at. do 4 sets of 15 wife grip after your normal bench routine. it will fuck you up. also i get a great painful pump on the fly machine. i find the machine works better for me than with dumbells. and imo reps builds size and weight builds strength

look at cutler and the pros the least amount of reps they do in a set is 10 usually.

**bigtruckguy** · 03-18-2015, 01:22 AM

I put a lot of mass on my chest by doin as heavy weight as I could for 5 sets of 5. I followed every set with a 20 to 30 second squeeze of my chest to really fill the pecs with blood. I always start with the weakest part of my chest say the top of ur chest is lackin start with incline and so on. Always finish like Tazzz said with a stretching exercise..

**grademan** · 03-18-2015, 03:02 AM

good info here.. i love dumbbells for chest, on flyes get a good stretch on it. like BTG said good to start on weak part of chest mine used to be upper. it will grow brother some great info here from some good bros

**machomadness22** · 03-19-2015, 02:11 AM

Try pre-exausting with flys then move to decline and dips. This has helped me and I have a lagging chest.

**spoolin** · 03-19-2015, 06:12 PM

Apparently declines do nothing and are a waste of time. Think of the guy raising his butt off the flat bench because he is trying to do too much weight. Decline bench utilizes the lats too much. Same goes when cheating the weight as mentioned above. I myself have never and will never do declines. Just an FYI.