Best delt and pec exercises for mass

[Savagesteve]

Okay guys. Switched up my training program and seems like it helped substantially as my arms, back, and calves have grown quite a bit. I did a thread a while back about best exercises for traps and that has helped me greatly.

What are you guys doing for chest and shoulders to really put on mass?

 

[Bradly]

dips, reverse grip for upper and of course, the almighty bench.

 

[BigRed91]

dips, reverse grip for upper and of course, the almighty bench.

Whats reverse grip?

 

[GianT_SlayeR]

Heavy flat bench dumbell flys with a deep stretch put some mass on my chest.

 

[Bradly]

Im a little tired. reverse grip bench press. I do like 4 sets of 10 to 12 to warm up anymore. takes a little getting used to, take my word for it, nice pump and after benching my chest feels great.
I use a really wide grip and I start out with the bar over my mouth, as opposed to over my eyes with a regular bench. try and touch the bar high on your chest.

I used to hate the fucking things,now I love em. try it for 30 days. start light to get used to it.

 

[Cownan]

10x10s are great for size. Cut the rest down. Time under tension is where you will get great growth

 

[puckhog]

10x10s are great for size. Cut the rest down. Time under tension is where you will get great growth

I have yet to try this method. Are you decreasing weight with each set?

And how many exercises per day?

 

[Leancuisine]

Neck Press, chest Dips, Low DB raises

 

[Cownan]

I have yet to try this method. Are you decreasing weight with each set?

And how many exercises per day?

Same weight each time. Start with 60-75sec rest between sets and then down the rest time. If you can do 30s rest between each set then up the weight 10lbs

 

[Leancuisine]

Light DB Laterals always got my shoulders big. I can do 45-50 lbs on Laterals for 6-8 reps, but when I kept it around 25 lbs and did 12-15 reps they felt like they blew up.

 

[Savagesteve]

Hell yeah fellas definitely gonna give these a run. Thanks for the input.

 

[franchise24]

Here you go @Savagesteve maybe you just need change in your routine. Do conventional drop sets. Do mechanical drop drop sets.

Conventional Drop Sets: is men you load the bar and strip 10% after each set until you fail.

Mechanical Drop Sets: Set an adjustable bench to about 45% angle. Get 3 dumbbells that you can work through all theses sets with. Only rest you will get is adjusting the bench. Do three sets incline at about 45%. Once finished drop the bench down one notch and repeat same weight. Then drop the bench down again to flat bench, and repeat. It's a killer exercise and will get you a nice pump and tear up those muscle fibers to create growth.

Like other have said lateral raises don't have to be super heavy but have enough to create a stimulus. Same goes for front and rear delts. Strict Over head press with some moderate heavy weight will add some mass to those shoulders.

For me, when I am consistently adding the Arnold Press into my routine my shoulders begin cap.

Aslo chest flyes dumbbell or cable will build mass for most. Just see what works for you and run with it. Good luck.

 

[MindlessWork]

Here you go @Savagesteve maybe you just need change in your routine. Do conventional drop sets. Do mechanical drop drop sets.

Conventional Drop Sets: is men you load the bar and strip 10% after each set until you fail.

Mechanical Drop Sets: Set an adjustable bench to about 45% angle. Get 3 dumbbells that you can work through all theses sets with. Only rest you will get is adjusting the bench. Do three sets incline at about 45%. Once finished drop the bench down one notch and repeat same weight. Then drop the bench down again to flat bench, and repeat. It's a killer exercise and will get you a nice pump and tear up those muscle fibers to create growth.

Like other have said lateral raises don't have to be super heavy but have enough to create a stimulus. Same goes for front and rear delts. Strict Over head press with some moderate heavy weight will add some mass to those shoulders.

For me, when I am consistently adding the Arnold Press into my routine my shoulders begin cap.

Aslo chest flyes dumbbell or cable will build mass for most. Just see what works for you and run with it. Good luck.

Nice ideas there and I may give these a go.

I liked lateral raises and I go up to 25lbs. Any more my rotators tend to moan and groan. So I do them 15 reps.

 

[Savagesteve]

Here you go @Savagesteve maybe you just need change in your routine. Do conventional drop sets. Do mechanical drop drop sets.

Conventional Drop Sets: is men you load the bar and strip 10% after each set until you fail.

Mechanical Drop Sets: Set an adjustable bench to about 45% angle. Get 3 dumbbells that you can work through all theses sets with. Only rest you will get is adjusting the bench. Do three sets incline at about 45%. Once finished drop the bench down one notch and repeat same weight. Then drop the bench down again to flat bench, and repeat. It's a killer exercise and will get you a nice pump and tear up those muscle fibers to create growth.

Like other have said lateral raises don't have to be super heavy but have enough to create a stimulus. Same goes for front and rear delts. Strict Over head press with some moderate heavy weight will add some mass to those shoulders.

For me, when I am consistently adding the Arnold Press into my routine my shoulders begin cap.

Aslo chest flyes dumbbell or cable will build mass for most. Just see what works for you and run with it. Good luck.

Hell yeah brother definitely gonna give this a try. Chest and tri's on Wednesday so I'll update it then.

 

[franchise24]

Hell yeah brother definitely gonna give this a try. Chest and tri's on Wednesday so I'll update it then.

[emoji123] [emoji106]

 

[franchise24]

Hell yeah brother definitely gonna give this a try. Chest and tri's on Wednesday so I'll update it then.

[emoji123] [emoji106]

 

[Wunderpus]

Okay guys. Switched up my training program and seems like it helped substantially as my arms, back, and calves have grown quite a bit. I did a thread a while back about best exercises for traps and that has helped me greatly.

What are you guys doing for chest and shoulders to really put on mass?

Delts- Side raises are your bread and butter, no way around it. But, make shit funky and do a tri set of 10 side raises, supersetted w/ 10 front raises and lastly supersetter with either bent over rear delt raises or face pulls x 15-20 reps. Do that 4 rounds (12 sets total). I RARELY press for delts, I will maybe once a month do either seated DB press or standing barbell press, just NOT my favorite.

Chest- Without a doubt incline bench, DB or barbell, switch it up. Secondly, incline cable flys.


These have worked for me...

 

[Savagesteve]

Delts- Side raises are your bread and butter, no way around it. But, make shit funky and do a tri set of 10 side raises, supersetted w/ 10 front raises and lastly supersetter with either bent over rear delt raises or face pulls x 15-20 reps. Do that 4 rounds (12 sets total). I RARELY press for delts, I will maybe once a month do either seated DB press or standing barbell press, just NOT my favorite.

Chest- Without a doubt incline bench, DB or barbell, switch it up. Secondly, incline cable flys.


These have worked for me...
View attachment 66318

Hell yeah brother thanks. Shoulders and calves today so gonna try the supersetting. How long do you rest after the third (rear delt) set?

 

[Wunderpus]

Hell yeah brother thanks. Shoulders and calves today so gonna try the supersetting. How long do you rest after the third (rear delt) set?

I'd try to rest around a minute, 2 if you're gassing. I like to BLOW delts up when I work them. I hit them fast and hard! Do not underestimate the importance of rear delt development... You'll look ridiculous with big front and medial delts, without rear delts to pull everything together. Plus, bigger rear delts helped improve my posture and make my chest look bigger over the years.

Sometimes I will grab DBs and keep doing sets of 8 standing side raises, increasing each set by 5lbs, until I can't get 8 anymore, then do one GIANT drop set where I do the rack. So, let's say it generally looks like this for me:

Set 1: 10lbsx8 reps
2: 15lbsx8
3: 20lbsx8
4: 25lbsx8
5: 30lbsx8
6: 35lbsx8
7: 40lbsx8, then IMMEDIATELY start your insane drop so do 35lbs to failure, 30 to faulure, 25, 20, 15 and 10 accordingly to failure (I don't care of some reps are shady and use body or are partials, just turn and burn).

That should be the LAST exercise of the day, and head home unless you have calves or abs, don't start with that shit, haha.

 

[Savagesteve]

I'd try to rest around a minute, 2 if you're gassing. I like to BLOW delts up when I work them. I hit them fast and hard! Do not underestimate the importance of rear delt development... You'll look ridiculous with big front and medial delts, without rear delts to pull everything together. Plus, bigger rear delts helped improve my posture and make my chest look bigger over the years.

Sometimes I will grab DBs and keep doing sets of 8 standing side raises, increasing each set by 5lbs, until I can't get 8 anymore, then do one GIANT drop set where I do the rack. So, let's say it generally looks like this for me:

Set 1: 10lbsx8 reps
2: 15lbsx8
3: 20lbsx8
4: 25lbsx8
5: 30lbsx8
6: 35lbsx8
7: 40lbsx8, then IMMEDIATELY start your insane drop so do 35lbs to failure, 30 to faulure, 25, 20, 15 and 10 accordingly to failure (I don't care of some reps are shady and use body or are partials, just turn and burn).

That should be the LAST exercise of the day, and head home unless you have calves or abs, don't start with that shit, haha.

Hell yeah man looks good and I've never neglected rear delts, if anything they're on par or bigger than my medial delt. Waiting on the wife to get home from the gym and then I'm off to smash some delts! Thanks a lot