sme help with chest building. - UK-Muscle Body Building Community

_kevinjames_ · 25-09-2007, 07:13 PM

i am very frustrated with my chest development. everything else increases in size well but i am seriously lacking a good thick chest. i have tried sticking with barbel bench for awhile, dumbel bench and have even tried dedicating full sessions to flyes and cable cross-overs. started to think i genetically have a small chest and always will. any advice or secrets please???

Con · 25-09-2007, 09:02 PM

I have the same problem what works for me is to have my hands facing each other on dumbbell presses as i get less stimulation in my delts.

Spangle1187 · 25-09-2007, 09:02 PM

For chest I like to warm up 3x20 press up and then:

5x5 flys
5x5 Incline Bench (bar and dumbells I rotate weekly)
5x5 Flat Bench
Dips
My chest is responding to this and I have been doing this for about 5/6 weeks.
Be sure to have a reasonably wide grip to put a little extra work on the chest. Hope this helps

gym rat · 09-10-2007, 11:00 AM

i had the same problem until i started incline pressing on the smith machine with a very wide grip, its the only pressing i do and the only way i get a decent pump in my chest

Wee G · 09-10-2007, 12:12 PM

Kevin,

when you train chest do you FEEL chest? ie Do your pecs get pumped / sore?

Let me know and we can take it from there!

invisiblekid · 09-10-2007, 12:13 PM

Quote:

Originally Posted by Spangle1187

For chest I like to warm up 3x20 press up and then:

5x5 flys
5x5 Incline Bench (bar and dumbells I rotate weekly)
5x5 Flat Bench
Dips
My chest is responding to this and I have been doing this for about 5/6 weeks.
Be sure to have a reasonably wide grip to put a little extra work on the chest. Hope this helps

Seems like a lot to me - but hey, if it's working...!

I'd recommend Gironda style dips to anyone who isn't already doing them and is struggling with chest development.

CraigieBon · 16-10-2007, 01:14 PM

What are Gironda style dips?

invisiblekid · 17-10-2007, 01:53 PM

Search google mate - there are some good instructions kicking around.

Basically, you use a wider grip and and lean over the bar(s). You can do them in slightly different ways depending on what equipment you have available to you.

25-09-2007, 07:13 PM	#1 (permalink)
_kevinjames_ Newbie Trainer Join Date: Sep 2007 Posts: 54	sme help with chest building. i am very frustrated with my chest development. everything else increases in size well but i am seriously lacking a good thick chest. i have tried sticking with barbel bench for awhile, dumbel bench and have even tried dedicating full sessions to flyes and cable cross-overs. started to think i genetically have a small chest and always will. any advice or secrets please???

25-09-2007, 09:02 PM	#2 (permalink)
Con Planning Join Date: Sep 2007 Posts: 3,095	Re: sme help with chest building. I have the same problem what works for me is to have my hands facing each other on dumbbell presses as i get less stimulation in my delts.

25-09-2007, 09:02 PM	#3 (permalink)
Spangle1187 Getting bigger Join Date: Jul 2006 Location: Greenwich Posts: 387	Re: sme help with chest building. For chest I like to warm up 3x20 press up and then: 5x5 flys 5x5 Incline Bench (bar and dumbells I rotate weekly) 5x5 Flat Bench Dips My chest is responding to this and I have been doing this for about 5/6 weeks. Be sure to have a reasonably wide grip to put a little extra work on the chest. Hope this helps __________________ Time to get down to business To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-10-2007, 11:00 AM	#4 (permalink)
gym rat loving the bulk Join Date: Jul 2007 Location: northern ireland,londonderry Posts: 2,373	Re: sme help with chest building. i had the same problem until i started incline pressing on the smith machine with a very wide grip, its the only pressing i do and the only way i get a decent pump in my chest

09-10-2007, 12:12 PM	#5 (permalink)
Wee G Gym Addict Join Date: Oct 2007 Location: Inverness, Scotland Posts: 367	Re: sme help with chest building. Kevin, when you train chest do you FEEL chest? ie Do your pecs get pumped / sore? Let me know and we can take it from there!

16-10-2007, 01:14 PM	#7 (permalink)
CraigieBon Small Chest Syndrom Sufferer Join Date: Oct 2007 Posts: 17	Re: sme help with chest building. What are Gironda style dips?

17-10-2007, 01:53 PM	#8 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: sme help with chest building. Search google mate - there are some good instructions kicking around. Basically, you use a wider grip and and lean over the bar(s). You can do them in slightly different ways depending on what equipment you have available to you. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

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