JimmyJames

Anybody any good tips on increasing chest size?

My cherst work out is:

B/B flat bench press x 4 (warm up 20kg) 50,60,70,60kg all x 10
Standing crossovers x 4 12,15,17,15kg all x 10
Seated inc D/B press x 4 16,18,20,18kg all x 10

Its growing but not the best after a year?

(see my picture in member pics, posted today)

invisiblekid

If its growing then keep going!
Personally, I'd drop the cross overs and go with Dips.

I usually do:
flat bench x 3
incline d/b x 3
gironda style dips x 3
incline flies x 2-3

mookie

why not try for 3 sets of 10 at 70kg? the 50kg and 60kg sets must be easy for you so your not working the muscle as hard as you could

ah24

Make sure on the eccentric phase your doing it slowly, then power the fuker up and squeeze the chest at the top.

An exercise i now do for my upper chest has really helped..
You will probs need a spotter though as i guarentee you will get stuck lol.

Get on an incline bench and load up the bar probably 70% of what you usually do, now lower the bar to just under your chin and pause for like 3 secs, now power straight up. Again, real slowly down and pause for 3 secs just under chin, power up.

That really works the upper chest, and because of the pause there is no momentum helping you lift it.

mellow2207

I would say start at 15 reps as a warm up then go some thing like this
flat bench
60 for 10
70 for 8
75-80 for 6
then the last one your max for 4
then incline
in the same way so like
bar not D/b
20 for 10
30 for 8
40-70 for 6
drop out the Standing crossovers we all love it but its not for size yes you can get a full chets but it will not make it big only tone you can do that later
Seated inc D/B press x 3 ,20,20,20kg all x 6 but try for all 8
seated flat D/B press x 3 ,20,20,20kg all x 6 but try for all 8
and when you next do chest do it the other way so
incline
in the same way so like
bar not D/b
20 for 10
30 for 8
40-70 for 6

flat bench
60 for 10
70 for 8
75-80 for 6

seated flat D/B press x 3 ,20,20,20kg all x 6 but try for all 8

Seated inc D/B press x 3 ,20,20,20kg all x 6 but try for all 8

and that sould get you on your way to where you would like less is more for buliding good solid mass so keep your reps low but keep the kg hi as you can hope this helps you and if you give it a go let me know how it go's

JimmyJames

Thanks for the info,

Mellow, will try your routine, looks good!

Ah24, also will throw this in with Mellows!!

Should be fun as i follow my chest with tri`s !!!

Conrad

yeah this really helps me... also concentrate on your breathing here..deep breath in on the decent and then when you get to the point that you start to feel the strain on the ascent breath out and power the bar up.

Id also throw in some dips into the mix. Not enough ppl do them.

andye

if you want your chest circumference to increase you need to work your back more. a wide thick back will have more of an impact on your mesurement

JimmyJames

This is great, thanks for info, and yes you do need a spotter when you up the wt

Magic Torch

Whats wrong with going slowly down and slowly up? That is going to work the chest more than just powering up?

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JimmyJames

Nothing wrong, i just tried it and it felt good, will stick to normal bench press and add this in every now and again.