Mass gain,CHEST

[baddboee]

Just looking for opinions on what workouts work best for you to build that chest,hit it hard,ive come to a pointe where my chest no longer gets sore not much pump,im awhere this doint mean its not growing but always loved the pump and soreness the next day,tips on your favorite chest workouts

 

[iamINVICTUS]

Want to make your chest sore? Stop focusing on lifting heavy. Try this next time. Get on a bench and grab the 30's. Start doing fly's. Now, when you're doing it, focus on going as far as possible in terms of range of motion. And go slow. Dont simp out and not go as far down as you can. The focus here is to STRETCH the muscle. Do as many reps as possible. Aim for 10 or more. Once you cant get 10 reps, move to 25's then 20's with same technique. If its not hurting during the exercise, you're doing it wrong.

Good luck.

 

[Nat2Syn]

Want to make your chest sore? Stop focusing on lifting heavy. Try this next time. Get on a bench and grab the 30's. Start doing fly's. Now, when you're doing it, focus on going as far as possible in terms of range of motion. And go slow. Dont simp out and not go as far down as you can. The focus here is to STRETCH the muscle. Do as many reps as possible. Aim for 10 or more. Once you cant get 10 reps, move to 25's then 20's with same technique. If its not hurting during the exercise, you're doing it wrong.

Good luck.

One thing I hate about flys everything around the chest hurts when doing it not the chest. Like shoulders etc.

 

[iamINVICTUS]

One thing I hate about flys everything around the chest hurts when doing it not the chest. Like shoulders etc.

This shouldnt happen if:

1. Your shoulders are warmed up properly.

And

2. You dont have muscle imbalances in your shoulders. For instance, your front delts overpowering the real delts.

 

[tenpoundsleft]

Want to make your chest sore? Stop focusing on lifting heavy. Try this next time. Get on a bench and grab the 30's. Start doing fly's. Now, when you're doing it, focus on going as far as possible in terms of range of motion. And go slow. Dont simp out and not go as far down as you can. The focus here is to STRETCH the muscle. Do as many reps as possible. Aim for 10 or more. Once you cant get 10 reps, move to 25's then 20's with same technique. If its not hurting during the exercise, you're doing it wrong.

Good luck.

Thanks - sounds like a good approach.

Do you "pinch" or squeeze your shoulder blades together when doing this exercise?

How about the speed up versus down? Some voice concern over NOT activating/training Type 2 fibers when going slow?

 

[baddboee]

Want to make your chest sore? Stop focusing on lifting heavy. Try this next time. Get on a bench and grab the 30's. Start doing fly's. Now, when you're doing it, focus on going as far as possible in terms of range of motion. And go slow. Dont simp out and not go as far down as you can. The focus here is to STRETCH the muscle. Do as many reps as possible. Aim for 10 or more. Once you cant get 10 reps, move to 25's then 20's with same technique. If its not hurting during the exercise, you're doing it wrong.

Good luck.

Thanks brother,i will deff give that a try,thanks for replying

 

[iamINVICTUS]

Thanks - sounds like a good approach.

Do you "pinch" or squeeze your shoulder blades together when doing this exercise?

How about the speed up versus down? Some voice concern over NOT activating/training Type 2 fibers when going slow?

For exercises like fly's, the natural movement of bringing your arms back together in the movement, prevents "pinching" the shoulders together. In other words, just let your shoulders assume a natural position during this movement; dont focus on them too much. However, for a movement like benching, then yes you want to "pinch" your shoulders back into the bench.

As for movement speed. With certain exercises you will sacrifice certain things. In the case of fly's, always go slow. On the upsing part of the movement, you want to try and contract your chest at the same time. This technique is more advanced though and may be hard at first. Other movements like pause reps on bench and then exploding upwards will work the other fibres.

 

[baddboee]

Thanks - sounds like a good approach.

Do you "pinch" or squeeze your shoulder blades together when doing this exercise?

How about the speed up versus down? Some voice concern over NOT activating/training Type 2 fibers when going slow?

Me personally when doing most any chest like bench i always arch my lower back with shoulderblades pinched and make sure my shoulders never leave the bench

 

[baddboee]

For exercises like fly's, the natural movement of bringing your arms back together in the movement, prevents "pinching" the shoulders together. In other words, just let your shoulders assume a natural position during this movement; dont focus on them too much. However, for a movement like benching, then yes you want to "pinch" your shoulders back into the bench.

As for movement speed. With certain exercises you will sacrifice certain things. In the case of fly's, always go slow. On the upsing part of the movement, you want to try and contract your chest at the same time. This technique is more advanced though and may be hard at first. Other movements like pause reps on bench and then exploding upwards will work the other fibres.

Good read,thanks fellas

 

[Bone Gristle]

I do chest twice a week and I switch between dumbbells and barbell.

Barbell is heavy day to overload the muscles. Dumbbell is lighter with more volume and focus on the contraction at the top of the press. Really squeeze the shit out of your pecs at the top on each rep.

You can't really do that with barbells so take advantage of it with dumbbells if you don't already.

 

[baddboee]

I do chest twice a week and I switch between dumbbells and barbell.

Barbell is heavy day to overload the muscles. Dumbbell is lighter with more volume and focus on the contraction at the top of the press. Really squeeze the shit out of your pecs at the top on each rep.

You can't really do that with barbells so take advantage of it with dumbbells if you don't already.

I do to an extent,but i need to concentrate more and focus on squeezing a bit more,i been trying to do barbell and dumbell in same workout,you think splitting the days and focusing on one or the other would be more beneficial,and how bout drop sets,i been doin heavy then drop setting to get the pump and burn from it

 

[Bone Gristle]

I do to an extent,but i need to concentrate more and focus on squeezing a bit more,i been trying to do barbell and dumbell in same workout,you think splitting the days and focusing on one or the other would be more beneficial,and how bout drop sets,i been doin heavy then drop setting to get the pump and burn from it

Splitting the days has been working well for me but as long as you get both in all is good.

You can get a great squeeze in on dumbbells that activates more muscle fibers then barbells. But you don't get as good of a overload as you do with barbells. Mixing them up, no matter how, gets you the best of both worlds.

 

[baddboee]

Splitting the days has been working well for me but as long as you get both in all is good.

You can get a great squeeze in on dumbbells that activates more muscle fibers then barbells. But you don't get as good of a overload as you do with barbells. Mixing them up, no matter how, gets you the best of both worlds.

Right on brother,thanks for the advise and reply

 

[Leangains4life]

Just looking for opinions on what workouts work best for you to build that chest,hit it hard,ive come to a pointe where my chest no longer gets sore not much pump,im awhere this doint mean its not growing but always loved the pump and soreness the next
day,tips on your favorite chest workouts

I am doing like rich piana and it burns and hurts for 3-4 days now..

Cable flys with a incline bench, 20-20-15-15--15 reps and squeeze 2 seconds.
Machine press do 15-15-12-12 reps and slow and squeeze, dobt do heavy use your chest.
Smith machine or bench, 15-15-12-12 slow steady
Machine flys 20-20-15-15 squeeze make it burn.. Thank me later

 

[baddboee]

I am doing like rich piana and it burns and hurts for 3-4 days now..

Cable flys with a incline bench, 20-20-15-15--15 reps and squeeze 2 seconds.
Machine press do 15-15-12-12 reps and slow and squeeze, dobt do heavy use your chest.
Smith machine or bench, 15-15-12-12 slow steady
Machine flys 20-20-15-15 squeeze make it burn.. Thank me later

hey thanks for the input bro,greatly appreciated,unfortunently im on house arrest so i have no way of using any machines,i have a nice bench curl bar and sone nice heavy dumbells so i do bench of course,heavy lifting,incline dumbell presses,flys pull overs and weighted dips chest style dips,with that said i finally realized the tren has me super strong at the moment,ive recently uped my weight alot specialy flys and i felt the burn,lol doing alot more squeezing at the top and hold for a few seconds and taking my flys as low as i can for that stretch,seems to be working again,but yea will be nice to get back to some cable flys and cross overs,thanks again for replying

 

[Outlier]

Want to make your chest sore? Stop focusing on lifting heavy. Try this next time. Get on a bench and grab the 30's. Start doing fly's. Now, when you're doing it, focus on going as far as possible in terms of range of motion. And go slow. Dont simp out and not go as far down as you can. The focus here is to STRETCH the muscle. Do as many reps as possible. Aim for 10 or more. Once you cant get 10 reps, move to 25's then 20's with same technique. If its not hurting during the exercise, you're doing it wrong.

Good luck.

I have made some great gains from flies and inclines bp in the past 6 months. Most people underestimate how effective flies are for overall chest development.

 

[baddboee]

I have made some great gains from flies and inclines bp in the past 6 months. Most people underestimate how effective flies are for overall chest development.

yea im starting to notice this about flies,im doing a good range of motion now with 45s and squeezing seems to be working out,thanks

 

[The Pitbull]

Nothing built up my chest and shoulders better then weighted dips.

 

[baddboee]

Nothing built up my chest and shoulders better then weighted dips.

Right on bro,yea i have a couple saw horses and a back pack with 80# in it i put around my neck,lol its getto but it works,lol thanks